The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you re also far more likely to injure yourself and set your fitness levels back further.The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food allowed can lead you to be deficient in the nutrients and vitamins that your body needs.So if you need to lose weight, what should you do?Energy needs and weight lossYour body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight.To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to: * reduce the amount of calories you eat * increase your levels of activity.This is why experts talk about weight loss in terms of diet and exercise.Introduce changes graduallySmall changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year �C cut that biscuit out of your diet and you ll lose the same amount.You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years.Increase your activity levelsSomeone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.No matter if you hate gyms - even light exercise such as a short 20 minute walk will be beneficial if done most days of the week.Every single time you exercise more than usual, you burn calories and fat.There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.Find something you enjoy that s easy for you to do in terms of location and cost. You are then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc. * Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic so you are in control of what you are going to eat that day. * Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way. * Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.Reduce your calorie intakeWhat is overweight?Doctors use BMI to assess weight.A BMI of 18.5-25 is healthy.If you have a BMI of more than 25 you are overweight.Over 30 is obese.Over 40 is morbidly obese.To calculate your BMI, you ll need to know your weight in kilos and your height in metres, then follow the example below.1. Multiply your height by itself, eg 1.7x1.7= 2.89.2. Divide your weight (eg 80kg) by this figure.3. 80 �� 2.89= 27.7.27.7 is the BMI.If you are overweight, you can t continue with your current eating habits.It s not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn t mean you can never have any treats, but you need to learn how to limit these foods to small quantities - say, for special occasions.In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.This doesn t mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.There are no shortcuts to losing weight in a healthy and reasonable way.Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but would add up to a weight loss of more than three stone in a year.Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.Below are ways to reduce calorie intake without having to alter your diet signific
Just minimize your portions. Cut foods that are high in sugars or carbs like soda (or limit yourself to 3 diet sodas per day if you must) and bread. Eat a larger breakfast (studies have shown that eating eggs for breakfast decreased peoples appetite throughout the day) but keep your other meals small. Drink a lot of water throughout the day preferably with ice. Your body will burn more calories if you drink cold water. Try to eat foods that contain a lot of water (veggies like lettuce and celery) also eat foods with high fiber. Snack on almonds or something else high in fiber.EXERCISE! Any activity that is out of your usual routine will help. Start off by walking an extra mile or dance around your house.
be balimac or aneraxic
...what?If you lose weight too fast, you re just going to bounce back to your old weight :/
how about you use punctuation so i can understand that
try weight watchers... they have a really good program...
stop eating junk food eat more fruit and veggies and do some exercise
do a sqat for 10 minites a day
OK...sooo..you need to lose weight...what is the question...this just looks like a statement of facts
