Here are a few tips:1. You MUST exercise if you want to lose weight and keep it off, so do something every day, even if it��s just a 15-minute walk around the neighborhood. Don��t say you don��t have time for exercise; you have to MAKE time. Yes, it takes time and effort, but you��re worth it, right?2. Walk as much as you want, but don��t do cardio for more than 40 minutes at a time. If you do, you risk burning muscle instead of fat.3. If you do strength training, use light weights and do lots of repetitions. That��ll really help you ��tone up.��4. Your diet will make you or break you. You have probably learned bad eating habits over time (most people do). That��s not your fault, but now you have to deal with it. Make a commitment to yourself to unlearn those bad habits and re-learn better habits.5. Eat breakfast every day within an hour of getting up. It kick-starts your metabolism. Studies have shown that people who skip breakfast are 450% more likely to be overweight than those who eat breakfast every day.6. Eat six small meals or snacks per day instead of three squares per day or one big meal per day. If you eat too much at one sitting, your body stores the extra calories as fat. Go too long between meals and your metabolism slows down. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because you��re constantly digesting food.7. Avoid these as much as possible:-- Trans fat (any type of partially or fully hydrogenated oil)-- High fructose corn syrup (soft drinks are LOADED with it)-- Fast food-- Junk food-- White sugar, white flour, white rice, white potatoes-- The deadly C��s (cookies, cakes, candy, chips, cola)8. Build your diet around these trim-body-friendly foods:-- Nuts, any kind (almonds are best)-- Beans/Legumes-- Fresh vegetables (green is GREAT!!!)-- Dairy products (as long as they��re low-fat or non-fat)-- Eggs-- Lean meats (fish and poultry top the list)-- Olive oil-- Whole grain breads/cereals/pasta-- Fresh fruits (anything that ends in ��berry�� is a winner)-- Tea (green tea or black pekoe tea)-- Cold water or ice water (your body has to expend extra calories to heat it up)9. Desserts and treats are the exception, not the rule. Having said that, however, (1) you can have a couple of pieces of chocolate every day �C just don��t overdo, and (2) Allow yourself one ��cheat meal�� every week where you eat and drink whatever you want as long as you don��t gorge yourself. That��ll help keep you from feeling deprived and it��ll make it easier to stick with your new healthy eating plan.Good luck!��The three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense.��-- Thomas Alva Edison, inventor extraordinaire
You can safely lose up to 2lbs per week safely without detrimental health effects. To make my suggestion as specific as possible, I would need to know how much you currently weigh, how active you ve been recently and historically, your eating patterns and choices. But at any rate, since I don t know any of the latter...here s a general guide. You need to burn 7000 calories per week to lose 2lbs of bodyfat. That equates to 1000 calories per day. You can lose 1000 calories with a combination of exercise and meal plans. For instance, burn 400 calories exercising and eating 600 calories eating less. Nutritionally speaking, planning out your meals at meticulously as possible with garnish you with 90% more effective results.On to more specifics, there are three steps: Nutrition, Exercise, and Rest.Nutrition: eat high protein meals 5-6 times per day, with each meal consisting of 1 gram of protein per bodypart. Lean chicken, lean meat, lean milk/soy products, whey protein shakes (2x s per day max). Eat carbs with every meal except 2-3 hours before going to bed. Eating high-carb meals prior to bed will store unneccessary calories as bodyfat during REM sleep. Be sure to eat 15-30% good fats during each meal; ie: Almonds, omega 6/omega 3 fatty acids, etc. Good fats will reduce your bad cholesterol and make your cardio system run more smoothly.Exercise A: If you re new to it, perform 2 full body workouts with weights twice per week. Start off with 1-2 exercises per bodypart, 15 reps per set, with 15-30 seconds rest between sets. If it s too much to perform weight training like this, split it up: Monday s/Thursdays Chest/Back/Tri s/Bi s; Tuesday s/Fridays Legs/Calves/Abs.Exercise B: Perform steady cardio at least 45-minutes 4-times per week. Perform interval cardio training 2 times per week for 25-30 minutes. Find out your resting heart rate. Take 220-age-resting heart rate. Multiply the end result by 55% and 85% to find out how hard you should be working your heart. Average rates are between 145-175bpm. Do not go over your max unless you are a former athlete used to such maximal outputs. Perform weight training first, followed by cardio on days that you work out both weights and cardio...unless, you wake up and perform cardio first thing in the morning, and weight training later in the day.Rest: Sleep at least 7 hours per day. Less than that and your body will not recuperate sufficiently. Stress reduction is key as well, as stress decreases the body s autoimmune response.That s it in a nutshell. Lots of work.
Well unfortunately, losing weight fast but healthily is an oxymoron. The most weight you should be losing a week healthily is 2 lbs.Drink a lot of water. Exercise every day or most days, but you don t need to go crazy and exercise for hours. Eat smaller meals but much more frequently. When you need a snack, definitely have one, but try to avoid sugar, trans fat, and other unnecessary things - try for high protein. Eat plenty of greens.Sugar, alcohol, and too many carbs will really add on weight.
stay away from junkfood! eat lots of lean meat, veggies, fruits, and protein. I would cut back on carb intake also. Workout at least 4 times a week for an hour at a time and work HARD. you should probably eat 5 small meals a day instead of 3 big ones.
Exercises 2-3 hours after eating, avoid the usual, cakes, sweets, chocolates...3 meals a day is necessary.
just cut out any candy cake or sweet goods out of your diet and exercise for about a hour a day and you should lose wegth very fast
