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. 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��
This is quite the challenge, and may not be totally healthy. But if you want to do it, here you go...Every pound of fat is 3000 calories. So the amount of calories you burn should exceed the amount you consume by 3000 over the same period of time to lose one pound of fat. Do the simple math daily, but focus more on a weekly and monthly basis, weighing yourself once a week. Remember, that how much you weigh is not the best indicator of health - inches do not correlate to pounds always.Also, get yourself on a solid exercise program, including intervals of running, lifting, and other aerobic activities (basketball, wrestling, mma, cycling, etc.). Swimming is an amazing exercise that is extremely beneficial as well. Sauna training is another good way to lose weight quickly, with much less exertion. Get in the sauna. Sit for ten minutes, do a set of pushups, then stretch for two minutes, then do a set of crunches and stretch for another two. Repeat this process ten times for a workout, and perform it 2-4 times a week on alternating days. That is a good way to lose weight fast.Hope this helps. Good luck, be healthy, and drink tons of water! Eat healthy as well. Vegetables are much better calories than burgers. You should also graze when eating. A good rule of thumb is to never be hungry, and never be full. Good luck!
The healthiest diet, and one of the quickest ways to lose weight is a low-fat vegetarian diet. You need to think about a lifestyle change rather than a temporary diet, because otherwise your weight will yo-yo and you will move your set point higher making it even more difficult to lose weight the next time. My interpretation of a low-fat vegetarian diet is as follows:Avoid:- Meat- Cheese, Milk, Yogurt- Oil, Fat, Butter, Margarine, Avocado, Olive Oil, nuts, and all other oils except one oil tablet per day- Sugar, Refined carbohydrates, White Bread, White Rice, Soda (even diet), honey, and questionable food additivesConsume:+ MultiVitamin and perhaps Calcium and a Flaxseed Oil pill+ Beans+ Brown Rice+ Vegetables+ Fruits+ Whole Grain Bread RollsThe best part of this diet is that you eat when you are hungry and you eat until you feel full. Since the diet is high fiber, you get a full and satisfied feeling very quickly without counting calories. Most people will lose weight very quickly and with only positive side effects. You may feel queasy the first day or two, but after that, your body adjusts and you feel better than you ve felt in years. Dr. Dean Ornish has published scientific studies and references that show that a low-fat vegetarian diet will greatly reduce the incidents of:- Obesity- High Blood Pressure- Heart Disease- Cancers- DiabetesHowever, the reason that you stay on this diet, is how you feel. You can feel a huge improvement in your quality of life. In addition, you should wait about one week, and then start a gradual program of aerobic exercise. Make sure to monitor your heart rate and keep it in an aerobic zone for maximum benefit. Eventually, you may work up to one hour per day, five days per week.In addition, you must get at least 8-9 hours of uninterrupted deep sleep. If not, this sleep deprivation may increase your appetite and ruin your diet. People who have extra pounds are more prone to suffer from sleep apnea that will increase your hunger.By the way, I ve lost 40 pounds on this diet without too much effort and I feel great.For the science behind this diet, I recommend you read any of the books by Dr. Dean Ornish.
When you are losing weight, you should exercise and diet together.If you exercise without dieting, you will get bigger appetite, whichwill lead to increase of weight, or muscle growunderneath the fat layer, and make you bulkier. If you diet withoutexercising, you will become flabby and will have excess skin. Fordiet, go wheat free. No pasta, pizza, bread and so on. And no foodafter 7 p.m. People achieve marvellous results with it. Depending onyour initial weight, you can drop upwards from 20 pounds a month. Ifyou don t eat wheat then you don t eat all those sticky, fatty goeycakes, you don t eat junk food, and you don t eat biscuits. But yourdiet is still balanced. It costs nothing, and you do not have tocalculate points or to buy special meals or plans. For exercising,start with walking, and then switch to running/jogging. Running is themost efficient and calorie-burn exercise ever. If you are overweight alot, walk first or you may have health complications (heart attack,disjointed bones and so on). Weight lifting is a good means to targetyour problem areas for men and women. It s not necessarily to become abodybuilder or even join a gym - a couple of dumbbells will help youto target your problem areas (stomach, butt, legs, arms, chest).
its very possible first of all, my friend lost 20 kilos in a month and a half. maybe less. she stopped eating after 6.30pm and she focused on heavy meals early in the day. and lighter meals in the afternoon. give it a try. i done it once, stopped eating after 6 and i dropped loads of weight. not that i needed it... thats why i stopped and i m on it again now. it really works.
do exercise..eat lightbut nutritious.. eat more salad
do not eat much.workout.do not eat shortly b4 u go 2 bed.drink lots of cofea
eat low quantity of foodand don t eat after 4:30jog atleast an hour a day
