You can safely and reliably lose 1-2 pounds a week. The trick to losing weight is to burn more calories than you eat. A pound of fat contains 3500 calories, so if you have a 500-1000 calorie deficit every day, you ll burn 1-2 pounds a week.The best way to accomplish this is to eat right and exercise; You ll take in less calories, and you ll burn more. Aim for something around half an hour of exercise a day, 5-6 days a week.The problem with cutting calories is you feel hungry more often, and if your blood sugar drops you re more likely to binge. Even worse, if you don t eat for hours and hours, your body thinks you re starving and stores up calories.So here s some tips to help you out. Follow as many as you want, they each work independently of each other:1. Eat 5-6 small meals instead of 2-3 big meals. That s right, spread your food out.2. Eat equal parts carbs and protein. This means eat 2 eggs and 2 slices of toast. Or eat a turkey sandwich. Or eat lowfat cottage cheese and an apple. Or eat fish and rice. People tend to eat 2 carbs for every 1 protein, and that causes blood sugar spikes and drops, which leads to future overeating.3. Eat more fiber. Look for the word whole in your grains, breads and cereal ingredients. Eat brown rice, whole grain pasta, and whole wheat bread. Eat more fruits and vegetables. Eat more nuts.4. Drink lots of water. Your urine should be clear all day (except first thing in the morning, don t worry about that). If it s not, you re dehydrated and your kidneys can t filter your blood properly. This forces your liver to help filter your blood, which takes time away from your liver s other job: BURNING FAT. So more water = less fat.5. Drink cold water. Cold water cools you off, forcing your body to burn calories warming you back up.6. When hungry, try these first: a handful of nuts, a cup of green tea, or a glass of water. All can put off hunger pangs.7. Eat healthy 6 days a week, but on the 7th day let yourself cheat. Eat whatever you want on this day. This serves 3 purposes: it gives you your favorite junk foods to look forward to all week, it prevents your body from going into starvation mode, and it demonstrates for you firsthand just how much crappy food affects your energy and mood (you ll feel terrible and grumpy on cheat day). Be sure to take cheat day into account when figuring out your weekly caloric deficit.8. Make a list of all the healthy food you like. Eat more of that.You should also work out. Here s some tips:1. Everyone should do both weight training and cardio. So on Mon, Wed, and Fri, hit the gym, and on Tue, Thu, and Sat, go jogging or swimming. The weight training will make your muscles bigger and stronger, which makes your body look more shapely and burns more calories (a pound of muscle burns 50 calories a day just sitting there doing nothing!).2. For weight training, try something simple like lifting a weight 12 times, then 10 times, then 8 times. Rest for about a minute between each.3. How much should the weight weigh? Try this test: if you can lift a weight more than 14 times in a row, it s too light and you should switch to something heavier.4. Try to cover every muscle group every week: Shoulders, back, triceps, biceps, chest, abs, quads (front thighs), hamstrings (back thighs), and calves. Each workout should last around 45 minutes.5. For cardio, vary your speeds and intensity. When I jog, for example, I move up in intensity every minute in 4-minute cycles for 20 minutes (intensity level each minute 5-5-6-7-8-9-6-7-8-9-6-7-8-9-6-7-8-9-10-5��6. For both weights and cardio, start off easy! Don t overexert or hurt yourself early on.7. Try to work out on an empty stomach. Do it first thing in the morning, or after not eating for 3 hours. Then, don t eat for an hour after a workout. This will maximize your fat burning.
There is no magic formula. But there are principals to go by.One thing I would like to point out is Diets dont work beacuse once you stop. It all comes back. A healthy life style is best. Since you only know how your body and how it reacts to certain food you have to listen to your body. Everyones metabolism is different. However a few principals are to cut down you calorie intake by 500 calories a day. Since 3500 calories equal one pound of fat you should be able to shed at least 4 pounds of fat in one month. Weight and fat should be considered 2 diff things in the process of loosing fat you can possible gain muscle weight. What you want to loose if fat and gain muscle to increase the amount your body burns per day. So I recommend you determine your daily calorie intake ifor you Hieght and wieght and cut 500 calories from that. If you add some resistance training and cardio you should be able to achieve 4-6 pound loss of fat in a healthy manner. Foods that are high in fat should be avoided and should consume a wide range of foods. From lean meats/fish and and fruits and vegs. Half of your grains should come from whole grains.If you would like to hear more please e-mail. A good site to review is PYRAMID.GOV lots of good info. I would be glad to help you.Low carb diets suck but they work. I dont recommend them if you want to know why just ask me and I will respond. One thing to point out our bodies primary source of energy are carbs. Why would you want to feel tired all day.
i ve lost 15 lbs so far just by drinking a slim fast for breakfast, and eating 1000 calories or under for one other meal. no snacking. and the biggest part to all of it is to stop consuming anything with calories after 6pm. no candy, no fast food, stay away from white flour and you should have no problem. keep a diary so you can see where things are or are not working for you. Atkins is another one i ve tried that works well.
this is what I did, drank 1 gallon of water day, I ate only one small meal a day, and I did 45 minutes of aerobics, every morn and night, to jazzy music, its fun and the time goes by fast, I started this in may and by Aug I had lost 38 lbs. went from a size 16 to a 9, I was very focused on loosing the weight and never cheated at all!!!! I also ate fruit, raw veg is, but only til I felt the fullness, and then I would stop!!! make sure you consult a Dr. first I did and I lost half my body weight!!
You should try the South Beach diet! it consists of cutting carbs completely for two weeks... you can eat as much protein and vegetables as you want but cero carbs... you can loose up to 13 pounds in two weeks... depends on how much over weight u r.... good luck ;)
cereal with juice for lunch and breakfast
nothing healthy.... I did a diet that was tuna fish twice luch and dinner... and for breakfast cereal or oatmeal. try to exercise twice per week and cardio 3 times per week.
LOW CARB. I lost 25 pounds in 2 months. Just limit youself to 20 carbs a day, and keep in mind that dietary fiber and sugar alchohal are negative carbs. So you can subtract them from the carb count to get your NET CARBS. Good luck.
Personally, just don t eat lunch or dinner.
same herei think i ll wait for answers with you
