Balance the amount of calories you consume a day with theamount of exercise you do. It s called dieting and sweat. Don t be afraid of them. Embrace them!
How to lose 10 pounds quicklyYou know Christmas is around the corner. Christmas is the season of parties, celebrations, enjoyment and buying new stuff like clothes, gifts and what ever you like. Why not set a goal for yourself to lose 10 pounds in the next few days and it will help you find a better dress for you as you will feel more confident and more comfortable after losing some weight.Christmas weight lossIt is a great feeling even after losing very small amount of weight as that motivates us to lose more weight. The very first thing you can do is that calories consumed must be less than the calories burnt. Keep the record of each and every thing what ever you eat. Check out the amount of calories in a food before ordering that. So you have to be very careful about the amount of calories you consume.Try to cook your food by yourself and avoid deep fried food. Limit your calories intake to 1000 to 1200 per day. Remove all sugar and starch from your diet.So here are some quick tips to lose 10 pounds quickly * Drink lot of water * Eat a healthy breakfast * Do not eat any thing in between the meals * Exercise everyday for 30 minutes at leastSo go ahead with this and gives yourself a Christmas gift by losing more pounds and look sexier, healthy and more confident.
Lose Weight the Right Way Dr Fatimah ArshadDepartment of Nutrition and DieteticsFaculty of Allied Health SciencesUniversiti Kebangsaan Malaysia Are you the right weight for your height? Been on the latest fad diet ? Starved yourself for a week only to find the kilos creeping back on the next week ? Or just thinking about a better body ? Read on for the latest information on how to lose weight the right way !Many people, especially women, have been on a diet or thought about losing weight at some stage. Even if your weight is fine, being healthy and fit is something everyone should aim for. Exercise, coupled with a healthy diet, will make you look and feel better.Are you the right weight for your height?Checking your current weight against a ��weight for height chart�� is the conventional way to making a judgement on how many kilograms you should be. Today, a more scientifically accurate ratio called the ��Body Mass Index�� (BMI) is used to estimate weight status. So, before you start making guesses, pick up your calculator and work out your BMI. BMI = Weight (Kg) Height (m) X Height (m) Now, use the chart below to confirm your weight status.BMI WEIGHT STATUS Less than 18.5 Underweight 18.5 - 24.9 Healthy weight 25.0 - 29.9 Overweight More than 30.0 Obese Now you know your current weight status, you can decide if you do have a few pounds to knock off. How to get to a healthy weight?Achieving a healthy weight is a simple balancing act - cut back on your food intake and increase your activity level. To lose weight, you need to take in fewer Calories than you use up. Calories are a measure of the amount of energy in food and the energy used up in activity.Aim for a weight loss of no more than half to one kilogram per week. This can be achieved by cutting back your energy intake by about 500 Calories each day. In terms of food, 500 Calories is roughly equal to two and half bowls of rice, four curry puffs (40 g each) or 80 g of roasted peanuts.As well as looking at the amount of food eaten, you need to pay attention to the types of foods eaten. Try to eat more breads and cereals, fruits and vegetables.These are generally low in fat, high in fibre and provide essential vitamins and minerals. Add lean meats, chicken without the skin or fish. Break the fat habitsFats and oils are the most concentrated source of calories. They provide more than double the Calories of carbohydrates and proteins. Every gram of fat provides 9 Calories while a gram of protein or carbohydrate has just four. So, remember that fats are fattening!Here are some tips to help you cut back on fat :Trim all visible fats from meats. Remove skin from chicken before cooking. Grill, bake, steam or braise meat, chicken and fish. Use a non-stick pan to stir fry dishes and decresae the amount of oil used Use recipes that use low fat cooking methods such as sup, tomyam, assam and pindang. Cool soups in the fridge and skim off excess fat. Use spices to flavour low fat foods and make them more tasty. Cut down on fried foods, such as goreng pisang, jemput - jemput, french fries and fried chicken wings. Fill up on carbohydratesCarbohydrates include rice, noodles, bread, ketupat, lontong, chapathi, thosai, fruits and vegetables. Whole grain cereal products are healthier choices as they provide more fibre,vitamins and minerals. Fresh fruits and vegetables add colour, flavour and texture to meals and snacks. Many people have misconceptions about carbohydrates and the first thing they do when trying to lose weight is to stay away from rice, bread and potatoes. But, as we now know, these foods, when eaten with little or no fat, are low in calories and provide important B vitamins. They should form the major part of any healthy diet.Another carbohydrate, sugar, can be included in moderation in a healthy diet. We eat sugar every day in many different ways - the sugars found in fruit or milk, sugar added to a cup of tea or found in a candy bar . Our bodies treat all sugars, whether naturally occurring or added, in the same way and all sugars provide just 4 calories per gram. When trying to lose weight,you may like to substitute different sweeteners for sugars , such as artificial sweetners and diet soft drinks.These provide few, if any, calories.Don t forget proteinProtein foods such as meat, fish, chicken, poultry, beans and bean products are essential for building, repairing and maintaining the body. You only need 1-2 servings of these foods each day. Examples of one serving include: 1 medium chicken breast, 1 medium ikan kembong, 2 matchbox-size portions of cooked meat , 4 Tbsp. of cooked dhall, 2 glasses of milk, or 2 slices of cheese. On a calorie-controlled diet, purchase only low fat versions to save calories while still providing the nourishing goodness of proteins. Remember to use low fat cooking methods such as steaming, grilling, boiling, microwaving and stir frying with a very small amount of oil.Avoid common diet trapsMost people want a quick and easy way to lose weight. They are tempted by the many products and treatments advertised in the market. There are no miracle cures for weight loss and unfortunately there are no short cuts . Weight loss requires a back to the basics approach - you need to create a negative energy balance. This can only be done if you eat less and move more. A balancing actThe best way to lose weight is to modify you food intake according you to personal food preferences. Do not avoid foods that you like, choose smaller portions or low fat alternatives.Some practical tips include, choosing: Oven baked versions instead of fried. White rice rather than nasi minyak or nasi biryani. Noodle soups or dry noodles instead of fried noodles. Wholemeal buns and biscuits rather than cream filled versions or doughnuts Grilled chicken breast instead of fried chicken wings More vegetables More fruits rather than cakes and ice cream Get that body movingComplete the balancing act by building regular exercise into your lifestyle. This is the most important aspect of keeping your weight under control. Try to do some exercise you enjoy and aim for three days a week for at least 20 minutes at a time. Walking, swimming and cycling are great ways to exercise with the family. If you haven��t exercised for a long time, check with your doctor for the most suitable exercise for you.Good luck in your endeavors to achieve a healthy body weight. It is a long hard road to tread, but it gets easier as you go on and the end result is worth all the effort.
diet and exercise!!!
Eat boiled eggs and drink plenty of water for one week.It takes more calories to digest aboiled egg then the calories that are in it.This is more like a crush diet.
I *know* how to lose weight. I did it. Went from 194 to 159. It is not easy, it is not magic, it is hard work and a lot of it.1) 4 days a week of strength training - 45 minutes a day of weights. When you lift weights, you create muscle, when you create muscle, you create a living mass of calorie eating machine in your body. The more muscle you have, the higher your metabolism is, the more fat you will burn. No more than 45 minutes or your muscles will being to break themselves down and defeat your purpose.2) 5 days a week of cardio - 1 hour each session. Target is to keep your heart rate up. You should be able to talk without being completely winded, but not hold a conversation. Cardio burns fat (though not long term like strength training, which is why strength training is the biggest part of the exercise portion).3) Eat healthy every day. You shouldn t have anything in your kitchen that is enriched, corn syrup, sugar... think whole or raw. Even pasta, go buy whole wheat pasta and tortillas, or the Barilla Plus. This is one of the biggest things you can do to help yourself. Also, learn portion control!!! Six SMALL meals a day helps to avoid sugar spikes and keeps your body thinking that you are always going to care for it... it will let go of the fat if you feed it!Here s the trick... you need to do ALL THREE of these things. One will not work without the other. Like I said, it s not easy. It takes determination and will-power, especially on the days you don t feel like hitting the gym. (And yes... the gym. They make the place FOR people getting into shape, it is NOT a place for the people that already have. So don t think for a minute that if you re not buff you can t go. I jiggled my butt on a treadmill and I was all alone when I did it. You can do it too). If you slip off the wagon, you admit you re human and get right back on. That is important. If you stop, you will never lose weight... there is a reason the diet industry is a three-BILLION dollar a year industry... the **** they try to sell you does NOT work. Weight loss is not a fast thing, if you are shedding pounds like crazy, those pounds will be back with interest. The reason is because most of the time the weight you are losing is not fat. It is muscle. When you lose muscle, you lose the one thing that gets your metabolism up and going, and that means... fat. Leave the pills alone.There are a lot of sites out there to visit that can give you more information (that way I don t write you a book here, lol). Just know that it takes time and effort. Just DON T EVER GIVE UP. If you do it the right way the first time, you won t be doing it again and again.
drink 8 cups of water daily it s sure !!
healthy food and exercises to burn extra calories.
eat less exercise more
