The perfect way to loose weight and monitor your progress is to use a calorie counter on a daily basis while you diet.Energy In/Energy OutFood Intake: 1,200 Per DayOne Pound equals 3,500 CaloriesTo loose one pound per day, You need to burn your food intake plus your one pound of fat1,200 (intake) + 3,500 (Outtake) = 4,700 Calories BurnYou must burn at least 4,700 Calories everyday to loose one pound at least. It is very easy to go up and beyond 4,700 calories each day.Best way to do this is to track your progress on a calorie counter monitor watch. If you do it by the numbers you can loose the weight. It is just a matter of changing the way you think about weight loss.Once you start wearing your calorie counter you can see the numbers increase and you will find yourself doing extra things in your day, like tapping your foot while waiting at the light in your car, chewing gum, singing out loud and so on onto of your workout routines. You begin to see that everything you do in your day contributes to the overall numbers needed to loose that pound.Water Intake/Less StorageMost people do not get enough water in their system. Water is your body s principal chemical component, comprising, on average, 60 to 80 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.Lack of water can lead to dehydration, a condition that occurs when you don t have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.Good FoodMy favorite things to eat:Avocado WrapsSimple: Low Carb Tortilla, Half Avocado sliced, alpha sprouts, lettuce, soy bacon...Just wrap it up and eat. You can vary the things you put inside so long as you keep it to approx 4 or 5 items. You want to make sure they are fresh, low calorie and filling. Avocado and mushrooms can replace meats in your meal and still have great taste.Special K Cereals are fantastic. They have that sweetness that one craves and is so good for you. Calories are low. Great for even just dinner.First thing in the morning...A Glass of Chocolate Milk. Yup!! Chocolate Milk. We all crave that got to have item in the morning. Milk is the best thing you can have for yourself while working out. The chocolate (and you can use Carnation Instant Milk for this but I simply use Nestle dry mix) will give you that sweet snack that you need. If you give your body a little bit of it and its in a control way, you will not crave sweets and junk the rest of the day.Lean CuisinesFantastic food! Each meal is approx 180 t0 380 calories per box. So think about your calories. 1,200...You can still have several of these meals a day and still be under your intake requirements. It��s all about the numbers and watching what you take in and what you burn out. And you know what..If you go over your 1,200 mark for food intake...that��s okay...you simple up your total calories burned for the day by what you took it. So long as you burn off the over all calories to be more than your food intake. Just make sure you stick too it so you can reach your weight loss goals.Fruits and VeggiesAll you want on the schedule listed below. Bananas are my favorite. They are very filling and can make a meal all on their own.____VitaminsMy favorite is ONE A DAY WITH ENERGY...I am in love with this vitamin because I am just like everyone else who loves those quick fix energy drinks. But what people do not realize is that energy drinks can contain 120 to 440 calories in just ONE Can. If you think about it..That is HALF of your allowed calories for food intake. The best alternative I have found is One a day with energy vitamin. Easy to spot, it is packaged in a green label bottle. Just One vitamin a day will give you as much energy as approx. 1 1/2 cans of red bull...WITHOUT the calorie intake. WoW..now your making progress already because you have made more room in your intake calories for actual healthy food._____Soda/CarbonationCarbonation is terrible for your system because it bloats your stomach. And when your stomach bloats, your jeans just don t fit. You can drop one pant size simply by NOT drinking any carbonated drinks all together..Take away the bloat and you have instantly just made it one pant size lower. Besides, Sodas dehydrate you and with that One a Day Vitamin, you won t need the Caffeine in the soda and it will also cut out those extra calories that you don t need.So remove that soda and the energy drinks and just think how much calories you just instantly removed from your daily intake. I normally consume what...four sodas and two energy drinks in one day...that is a total of .... 900 calories. Of what??? Nothing...Those are horrible calories and calories that can be replaced by food which will fuel your body for your day and your workouts.____Your BodyYour body is like a computer. You must program your body to do what it is suppose to do so it won t crash and leave you with a virus. Your stomach is only the size of your fist. So think about it right now, Look at your hand and close your fist. Not very big is it. That is how much food you actually ONLY need to eat, each time you eat for every meal. If you eat anything more than that, you will stretch out your stomach which causes overeating and overweight.What you need to do is eat every three hours, approx 5 to 7 times everyday around the same time. If you are always giving your body healthy and better food choices (the size of your fist) every three hours, your body will know you are giving it food. It will use that food properly. It will not go into starvation mode or store food away for later because it knows...it will get more in three hours. So what does your body do...it flushes everything out of your system because it doesn t need it.. Now it knows...you wont forget about it and that food is on its way.____Walking BuddyThis is the best thing especially for woman. Get a walking buddy. One hour everyday. Just think about how much talking, venting and laughing two woman can do together while walking and yup, you guessed it...it just burns more calories and reduces your stress. You now are more relaxed because you can talk and free yourself of whatever is frustrating you while getting into shape.:By: My own experience/rivasj27
Healthy weight loss would be from 1-3 lbs a week, may be more or less depending on your current height and weight.Try eating more fruits and veggies in place of other fatty meals, like junk food, cookies, or high calorie meals. Like most people (I m guilty sometimes!), you ve probably brainwashed yourself into thinking that fast food tastes better than healthy food, but that s not entirely true! Try eating more grapes, clemintines, apples chunks in vanilla yogurt (good for sweet cravings!), blueberries, hummus (it sounds gross but it s really not, especially with Wheat Thins or Food Should Taste Good brand whole grain chips! I personally like garden vegetable or tomato flavored), granola, low-fat yogurt, low-fat string cheese, LITE whole wheat bread, 100 - calorie popcorn / kettle corn bags, steamed broccoli with a buttery garlic sauce etc. I also snack on South Beach Diet oatmeal chocolate chip cookies, they re good AND pretty healthy! And eat SLOWLY. Take one bite at a time, chew completely, then take another bite. If you eat slower, you ll become fuller quicker, and you won t overeat.Incorporate more exercise into your daily life. Take the dog for a 20 minute walk, do jumping jacks while watching TV, do laps around the block, or the house for that matter. Don t let yourself sit down for too long. If you can, get a gym membership. I use an elliptical for 30 minutes 5-6 times a week and it works great for me.And don t eat out of boredom! It s a nasty habit to break, TRUST ME. Whenever you feel like eating, watch a movie with no commercial breaks so you don t have time to get up, call a friend, read a book or magazine, or get out of the house, away from the food. And don t DIET . Because the moment you go off your diet , you ll regain the all the weight you lost quickly, believe me. Instead, make healthy living choices. I recently lost weight, about 20 lbs, and what really helped for me was planning my meals. I planned when and what I was going to eat, and made sure the calorie count was 1400. It may be different depending on your needs, but never go under 1200! Whatver you do, don t let yourself stray from your plan. Write it all down or type it out and leave it up on your computer so you don t forget, that s what I do.You ll never get to your ideal body by eating crap food and sitting around, no matter how much you want it to happen. It takes dedication to get the body you want! Make it like a game. How much weight can I lose? Prove it to yourself you DO have the willpower to get what you want. But allow yourself a cheat day every now and then. Life is too short! If you restrict your body of all the good foods , you will one day EXPLODE and eat everything in sight. Trust me!One more thing: Once you do become thinner, DON T think you can eat whatever you want now! You ll regain all the weight back, which is absolutely mortifying, especially after all the hard work to lose it.Good luck! Hope that helps (:
dont eat so much
Exercise and eat right.Stay away from fried foods, and foods with high fat content. I.E no mcdonalds, burger king, or fast food.Eat a 1200 -1400 calorie diet, and exercise one hour a day for 5 days a week.Eat foods such as chicken breast, turkey, fish, egg whites, (try to stay away from the egg yolks), anything wheat is usually really good for you (wheat bread pita bread) Incorporate a lot of fruits and vegetables into your diet. Fish is also good. Try to eat three meals a day, or you can split up your meals into six meals a day. Stay away from trans fats, and stay on a low fat diet (20 grams per day). Oatmeal, and those healthy bars are good. For snacks, you can eat those 100 calorie packs.As for lean cuisine for lunch, stay away from that. Lean cuisine meals have a lot of sodium on them which causes you to retain water.There are also a variety of pastas now that offer whole wheat--just letting you know.A sample lunch can include: a sandwich on wheat, with a bottle of water and a large apple. Breakfast could be oatmeal, or yogurt with fruit. Dinner could vary. You could bake fish, or bake chicken. Just stay away from junk food and greasy foods. Do not fight untill dinner. Eat healthy snacks. You can eat pop corn without better, celery, carrots, fruits, and soy chips.For toning, you can do crunches, and push ups. For exercise take up running, swimming, jump roping or anything that works the heart. You can create simple workouts at home without a gym. (at first you might weigh more, but that is due to muscle weight) PS, try to exercise at least five times a week for a hour a day.Good luck!Remember to drink lots of water throughout the day to keep your body hydrated!
If you want to reduce your weight, you need to do a lot of exercise to accelerate your metabolism. It s better if you do cardiovascular exercise, because this kind of exercise helps you burn fat...You should begin with a good eating plan, combining fats and sweets with fruits and vegetables. It will be better if you drink at least eight glasses of water daily to control your calories and your cholesterol.If you want you can use some pills to control your weight and to accelerate the process of burning fat.I know some pills which you can use to reduce your weight. Those pills are Xenical. Its results are excellent and fast.
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