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��
You would benefit from joining a gym and I tell you this with all respect!A girl posted before me that your weight is unhealthy for your height and I totally agree, 230 lbs seems like a lot for a person that is only 5 2 .I m 5 3 (small frame) and I consume about 1500 calories daily...I weight 110lbs, and I exercise everyday!So I would guess that you would probably need around that many calories, but here is a chart that will help you...Click on the link belowhttp://www.geocities.com/SiliconValley/B��If you are carrying most of your weight on thighs and hips, cardio exercises will help you a lot!Elliptical machines, stationary bike, treadmill etc. (walking daily) etc.Also watch what you eat: Replace sugars and fried foods for healthy food and drink plenty of water!http://www.beautytipsonline.com/low_calo��http://www.changingshape.com/dietandnutr��http://www.medindia.net/news/Heart-healt��http://www.youtube.com/watch?v=OqkX6qFVo��http://walking.about.com/od/treadmilling��Best of luck
wow hun. you need to fit in exercise for about 45 Min s, you don t start to lose Weight after 30 Min s.lay low on the calories.and don t try any pills or anything they only rid of Your muscle and water and you don t want that. Please don t eat out and get fast food you don t know how bad that is for you watch Super Size it s about a man who ate Mc D s and lost all his health.you really need to be active daily,
give up all refined carbs of any kind: sucrose (white sugar) dextrose, fructose (added to foods not naturally occurring in fresh fruits), flour...in short, any white powdered chemical that is used as food (and don t do the other white powdered chemicals either!).drink lots of water and walk everywhere.doing these 2 things will help you lose weight and keep it off.if you find you cannot do this alone (and most of us can t) then contact Overeaters Anonymous www.oa.org, Food Addicts Anonymous www.foodaddictsanonymous.org, or Compulsive Eaters Anonymous www.ceahow.org. for help and support. There may even be a f2f meeting in your town but at least their are meetings on the phone and online at all hours. They are free!
Lots of protein!! Egg whites, Protein shakes, Oatmeal, there are lots of things with protein in it and if you eat protein and walk it off it will burn fat like crazy! Also If u limit yourself to one diet soda a day or once in a while and drink water it will also help tremendously! Try Whole Grains, cut out the saturated fats and sugars. Special K is also nice too!!! They have cerial, Fruit bars, and Protein water. Try something out and see if it works for you! Good Luck!!
Because you are significantly overweight, you should see a doctor or dietitian about setting up a healthy weight loss plan for you.But basically this is what is going to be in it:A Strict Diet Lots of Exercise.
One way is to drink slim fast it did wonders for me. But b sure not to drink it or eat anything with it. Or if you want to eat be sure to chew very slowly. This will spped up your motabolism and make you fuller faster so u eat less
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jogging and biking. you can use the treadmill and the bike thingy in the gyms
get a gym membership. your weight is very unhealthy for your height
