Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we ve known about for a very long time. 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��
In my case, throughout the week my diet consists of only these items, 1% fat milk, organic(complex carb.) cereal, banana, orange juice, hard boiled egg whites, hummus(chick peas), whole wheat toast, apple, whole wheat wraps, tuna, grilled chicken, celery, onions, different peppers(some have high sodium), mixed greens lettuce, scallions, natural peanut butter, whole wheat crackers, Mixed berries(blueberry, blackberry, rasberry), spinach, fat free yogurt, cucumbers, tomatoes, parsley, raw carrots, raw broccoli, ginger, garlic, black beans, brown rice, sunflower seeds, almonds, walnuts, any other fruits or veggies, lemon juice is good, kiwi, grapefruit (excellent for weight loss), olive oil, salmon, some green tea and whey protein post workout.Somewhat expensive for a college student, but I did it while I was in college (just didn t spend money at the bars). 2000 calories a day/ 3 meals, 2 snacks. Hardcore workouts - Add extra meal and extra 400 calories. Everyday - Bicycle crunches leg lifts.If you are losing more than 1-2 lbs. a week, than you will gain it back guaranteed. Do it healthy and the right way and you will feel great.
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I am 5ft 3 and I weight 99 lbs, yes very light i know, I have been skinny my whole life, so I wouldn t know how to lode weight but i do know how to maintain a healthy weight, I also exercise 5 to 6 times a week, I am trying to build muscle currently, I already eat healthy, I will never again eat a hamburger let me tell you that straigght out,Also if you want to loose weight and tone your body, you must do some light weight training, I would recommend the treadmill at 7%incline for 20 minutes at a time, then some light weight training 5 pounds in each hand up down up and down. Also drink lots of water. Also try to avoid greasy fat food, substitute your diet with more salads and thigns with lots of nutrients, when you have eggs, take out the yellow part, that has the cholesterol, and maybe try soyjoy, eat those instead of chips or something, itschaep, healthy and it gives great energy, For me it works really good, i eat it before I go to the gym and its great.So I am not a doctor but that s what I reccomend!!For cellulite you can try toning it by using high inclines on the treadmill, at 3.9 or 3.5 mph otherwise umm if you want to take pills...you go do that..The primary way diet pills work is to suppress a person s appetite.Some of these products claim that they burn fat ; others claim they don t even let fat develop. Don t be fooled. Remember that just because it s in the media �� say, in a magazine ad �� doesn t mean that it s true.Diet pills can be dangerous, ineffective, and even addictive. They may cause headaches, heart palpitations, drowsiness, anxiety, a rapid pulse rate, sleep problems, or dehydration. Taking diuretics increases the amount of urine a person excretes. Both basically rid the body of fluids, not fat, which, as you know, does not produce permanent weight loss.Laxatives are dangerous because they speed up the digestive process, which reduces the absorption of vitamins, minerals, and other nutrients, leaving you weak and dehydrated. They also can cause abdominal pain, nausea, and diarrhea. Diuretics also are dangerous because as they re ridding the body of fluids (as well as nutrients; specifically, potassium), they can cause dehydration and bloating, which actually will make a person feel fatter.Though these methods may seem like a sure-fire way to lose weight, they are both very dangerous. Your body will lack the nutrients it needs to provide energy, so the body looks internally for energy. Your body may start to use stored fat and release a high amount of it into the blood, which may cause nausea, vomiting, abdominal pain, confusion, and eventually may lead to death.?Eat low-fat and fat-free foods and beverages that are also low in calories.?Avoid fried foods, and eat broiled, baked, poached, and steamed foods instead.?Keep low-calorie, ready-to-eat foods handy for snacking.?Limit salt and sugar intake.?Drink lots of water.Be physically active?Get at least 60 minutes of physical activity every day.?Do more vigorous physical activity, like aerobics or running.Keep a food and activity journal if your really seriousf you need to gain weight because you are underweight or because you want to gain weight for athletic reasons, such as football or wrestling, you should first consult your doctor.A doctor can help you decide how much weight you need to gain and help you develop a plan to do so. Most likely, the following are some of the tips your doctor will provide for healthy weight gainEat foods high in complex carbohydrates, such as breads, pasta, cereal, and potatoes.?Eat more fruits and vegetables.?Eat more low-fat dairy products, like milk, yogurt, and cheese.?Eat larger portions of lean meat, poultry, fish, eggs, and nuts.Eat (at least) three times a day. Because when you eat only once a day, your metabolism gets slower than it already is! That s the main reason. Sounds funny, but to lose weight... you must eat (the right things, of course) ? Eat low-fat, high-fiber foods such as salads and vegetable pastas.? Your last meal should be before 18:00. Try. OK, one apple after 18:00 ? Don t starve Starvation is not good for losing weight, nor your health. Starvation is the worse thing you can do in a weight loss diet. ? Try oatmeal instead of cornflakes for breakfast--eating oatmeal can help reduce cholesterol levels, and its high fiber content will keep you full longer.WHAT to drink for losing weight... ? Drink 6-8 glasses of water every day ! Can be tap, plain, mineral, sparkling. I just love mineral sparkling water! This improves your bowel, reduces the hunger sensation, and hydrates your skin. Your skin will look much better after the first weeks! Don t believe the slogan water makes me fat . Beside being stupid... you might get into serious troubles with your kidneys. ? Drink ONLY natural juices, freshly squee
