Obviously exercising helps, but you can usually lose some weight simply by changing your eating habits. You can reduce the number of calories you consume without it becoming unhealthy. You should only try to lose 1-2 pounds a week, that way, you don t shock your metabolism and you re much more likely to keep the weight off. I think that it s generally suggested that if you re trying to lose weight you should eat about 1200 - 1500 calories a day. If you have a really sedentary lifestyle then perhaps a bit less than that. I consumed 1100 calories a day and had a REALLY sedentary lifestyle (I didn t do ANYTHING), and still managed to lose about 1-2 pounds a week.
Rule 1: Fiber is wonderful. It helps to control your weight gain by filling you up. It takes longer to digest and will keep you full longer. Also it lowers high cholesterol and your chances of developing heart disease. Ways to get more fiber are to only eat whole grains and more fruits and vegetables. Breakfast: Eat only whole grain bread or whole grain English muffins. Check and make sure the first ingredient is a whole grain like whole wheat or oat bran. If the first ingredient is enriched flour put it back on the shelf. Or have a high fiber cereal. I have found Smart Balance Maple to taste great; it tastes like your eating a cookie. Again check the first ingredient. If it is a whole grain and not enriched white flour you are good to go. You can also have a piece of fruit with breakfast. Lunch: Have a sandwich with only whole grain bread or a pita. Add a piece of fruit, carrot and celery sticks and/or a salad. Dinner: Eat brown rice or have a baked potato. Even though potatoes are white they have tons of fiber and are still good for you, as long as you are not eating white flour the rest of the day. Again add a fruit and/or veggies like salad, peppers, broccoli, green beans. Beans, also an excellent source. Baked beans, lentil soup, kidney beans in chili. Add some chick peas or white beans and butter or spread and parm cheese to whole wheat pasta. Delicious! Have some lean beef, chicken, fish or pork chop with your meal. Snacks: Have 2 a day, preferably one in afternoon or morning and one in evening so you are not hungry at night. Have a cup of milk, yogurt, fruit, or a 1/2 cup of nuts like almonds or walnuts. There are so many good fruits, apples, bananas, oranges, clementines, tangerines, grapefruit, kiwi, peaches, nectarines, grapes, strawberries, blueberries. All have fiber. Try to have 2-3 fruits a day, any more and the amount of sugar in the fruit will slow weight loss, and eat as many veggies as you want, celery, carrots, peppers, cukes, broccoli, green beans, salad greens, asparagus. Limit corn and spuds as they are starchy.Rule 2: Eat as little white flour and sugar as possible. The more you eat of these 2 things the more hungry you will be. If you are hungry remember to eat fiber or protein or both. Both will fill you up and your hunger will diminish. Fiber snacks: any fruit, veggies. You can have whole grain cereal or bread or microwave popcorn that is low fat but be aware you are more likely to lose weight if you don t have tons of carbs and fruit and veggies are a lot less carby. It is best to have the bread foods at a meal. Also even though whole wheat is a whole grain if you cut out wheat you will also lose faster. Have a banana and peanut butter and skim milk for breakfast instead of toast or cereal. Have fruit, salad or carrot and celery sticks and yogurt for lunch instead of a sandwich. Eat the lunch meat and cheese with no bread. Then enjoy some brown rice or baked potato at dinner, not wheat. These combos are all filling and will help you lose faster. Aim for 2-3 fruits a day, 2-3 dairy and unlimited veggies (very little sugar in veggies) in your meals and snacks. Count tomatoes as a veggie because they are low enough in sugar. Protein snack: a cup of skim milk will get rid of hunger. So will a yogurt or a 1/2 cup of nuts. try to have 3 dairies a day with a meal or snack. Also have some sugar free pudding, jello, or popsicle. Drinking enough water, 8-10 cups a day, will also keep you full. Exercise, just 20-30 minutes of walking most every day will also get rid of hunger. Try and see. Don t deprive yourself. Eat well on most days all week if you can. Then enjoy a candy bar or cookie or ice cream on Fri. Make a batch of brownies on the weekend but share them with other. Don t go overboard and eat the 1/2 the pan. The first 2 cookies taste wonderful, ask yourself can you really taste the 6th? Don t buy large packs of stuff you know you can t stay out of, instead but one or two individual servings. After a while, 1-3 weeks, of eating more fiber and less white flour and sugar you will want to eat bad foods a lot less because these foods will taste better. You will get hungry less and then eat less and you will lose weight and feel great. Trust me. Good luck! Sample Meal Plan Wheat:Breakfast: 1 cup of skim milkbanana and 1 tbs. peanut butter1-2 cups coffee or tea with low fat, low sugar, or sugar free creamerOr Cereal with milk or 1-2 slices toast with spread or peanut butter or an egg and cheeseCoffee or teaLunch:Salad with romaine and/or spinach, boiled egg or lunch meat and/or cheeseCherry tomatoes, mushrooms, carrots and cucumbers, lite dressingHandful strawberries or apple or otherOr1 slice cheese6 slices low fat lunch meatfruit and/or veggiesOrFruit and/or veggies and YogurtOr Sandwich and fruit and/or veggiesDinner:Meat of choice or bean dish such as lentil soup or chiliHeated veggie and/or salad1 cup brown rice or baked potato, small or ? of large, 1 cup whole wheat pastaSnack 1: 1 Cup yogurtSnack 2: Fruit and/or veggies, and/or ? cup nuts like almondsWater throughout day and maybe another cup coffee or tea.
eat in moderation and stay active
When I was in China and saw over 1 billion people without a weight issue I finally learned their secret.Drink green tea! no soda, no juice.Eat with chopsticks! meaning eat slow, eat small portionsTake Chinese herbs! aid and normalize digestion and metabolism.
Best way to lose weight is to diet and exercise. Simpel as that. Eat healthy food in smaller portions (not a 32oz steak but a chicken salad ect) If you don t want to do either you can t lose weight in a healthy way.
Unhealthy dieting?? Usually not known for effective weight lose.Try healthy dieting, or in other words permanent lifestyle changes, permanent healthy eating!! You need to exercise not just for weight lose!! 30mins is the required minimum for everyone, to maintain weight!
Laugh a lot, laughing burns calories.You could also try various weight loss supplements, some work better than others. I recommend hydroxycut or lipo-6.
