The following healthy living recommendations will help you if you��re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:*1) Burn more calories then you re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/��Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities. Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.ht��Teens/Children: http://www.kidshealth.org/kid/exercise/w��It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. Avoid ��High Glycemic Load Carbs�� (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:http://www.hsph.harvard.edu/nutritionsou��Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/P��*3) Exercise on most days by doing cardiovascular training and/or resistance training activities. Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is ��Weight Training for Dummies��. A superb magazine to buy with resistance training routines that will not get you bored is Muscle and Fitness . Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/A good book to buy that teaches you the cardiovascular training basics is ��Fitness for Dummies��. *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is ��Dietary Guidelines for Americans 2005��. A superb book to read is ��You The Owner��s Manual��. An excellent periodic publication is the ��Nutrition Action Health Letter��. A reputable test you can take to measure your biological age is at http://realage.comLook at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to gainbetterhealth if you want an indoor air purifier recommendation and if you have any questions.*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Your diet is not as important as your exercise. But... try to wake up early and have a large breakfast. This will raise your metabolizism.(he he im a bad speller). Next, go for a jog or walk, whatever your pace is. Take a shower and go to work. Have a small lunch around 11 if you can. Then as soon as get home, hopefully around 4-5 have a mediumdinner and makesure you have nothing but water for the rest of the night. Tip... water supresses your appetite. Then around 7 take a jog or walk shower and go to bed around 10 so you can wake up early.
There is about 15 websites that will make you a personal diet menu. Weight Watchers , Self.com just to name a couple. Having lost alot of weight on weight watchers, has made me realize that eating healthy should be a life style, and not a temporary fix until your weight comes off. Dont deprive yourself of your favorite foods , have them in moderation. If you know nothing is completely off limits you wont need to binge.
You may want to check out the library link at www.hufa.org for more info on diets that control blood sugar which is how you control insulin production which is how to lose weight and keep it off.
Check into weight watchers, I m doing it and it works. Good Luck
Eat a nutrigrain bar for breakfast, and water.Eat a small grilled chicken salad for lunch with fat free italian dressing. eat a grilled chicken breast or fish with fresh or frozen veggies like cabbage, spinach or zucchini.drink water when you get hungry and don t eat after 7 pm and you will lose 1 to 2 lbs a day. I promise this will work
Take your current weight times 14 (if you don t get much exercise, and x 17 if you do get some exercise), say, like 150 x 14. This number equals the average amount of calories you consume every day to maintain that weight (about 2100 calories a day). Next, let s say you want to lose 40 pounds. Aim small, miss small, so instead of trying to lose all 40 pounds, go for 20. This is not insurmountable, where 40 seems like a very lofty goal (been there, done that). Next times your goal weight x the number above (say, 130 x 14), and this new number is the number of calories that you will need to consume in order to maintain THAT weight. In other words, 2100 calories (150 pounds) - 1820 calories (130 pounds) is only a drop of 280 calories out of your every day regular diet. Start with a small breakfast every morning with a high fiber, good for you breakfast cereal, even if you re not hungry. Eating breakfast will kickstart your metabolism and help your body burn fat. When you re wanting a snack around 10.30 or 11.00, before lunch, eat some fruit, some yogurt, some popcorn, you know, something that has a very low or nonexistent fat content and has a naturally low calorie content. At lunch, order a side salad with your meal and it it first. This will help you be full before your burger or sandwich or whatever, and go for fat free dressing. Or have an open faced sandwich with one slice of bread instead of two -- that s a 70-calorie cut right there. It s fairly easy to cut calories without starving to death, and when you know you have to cut out only 280 calories or so, it is a lot easier to manage. It s the little changes that make the biggest difference. Of course, drink lots of water throughout the day, or crystal light, or something like that, because the liquid on your stomach will also make you feel full. Good luck!
Drink a lot of water, no soft drinks, no salt, no sugar.Eat any vegetable as much as you want.Eat everything else in moderation.And exercise every day.
Try this AWESOME diet program -- Spark People . It s a FREE website (www.sparkpeople.com) that actually works!! It s SOOO helpful in losing weight, finding exercises, and tracking your progress! It is run by nutritionists, and it encourages a healthy/balanced diet (no fads!). You can track food eaten, read articles about nutrition, exercise, and motivation, talk to experts, receive motivation from other dieters, look up exercises that will work for you, and SO much more! I belong to it and LOVE it!!!! Please check it out - you won t be dissapointed!!!!If you join, please state that I (matcm81) referred you. Thanks and GOOD LUCK!!
weight watchers works great I have lost 40 lbs so far
