Healthy weight loss tips * Take one pound at a time Don��t get overwhelmed by how much weight you need to lose. Try to remember that losing 15 pounds in two weeks is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories. * Set Reachable Goals For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself. The same logic applies for losing weight. * Stay off the scales Don��t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body. If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It s always a good idea to do several body measurements to have a second objective way to monitor progress. * Stay focused on being healthy, not thin # Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body s health rather than worrying about foods that will affect your body s weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health. * Fat Free? We ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not. * Drink plenty of water Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties. * Reward yourself # Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage. * Seek help if you need it # A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs. * Watch your portions With the advent of supersize meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a plate cleaner even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed. * Eat your food slowly Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.
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counting your calorie intake and watching how many carbs you eat too. Drink lots of water and work out and dancing and you can also take a diet pills to help burn more fat. That worked for me good luck
I ve always thought Weight Watchers was the most sensible. You must moderate the amount you eat. Eat good calories rather than junk calories. Exercise. Its really tough to do, I know. If you don t change your lifestyle, diets work only in the short term.
good eating habits! no junk and exercise
I also think Weight Watchers I have done it in the past and it worked great for me............................maybe I should go back on it since I have been asking for help on losing weight. Really try it, it is really easy of course the first week is the hardest because you have to get used to the points
I am a weight-loss coach. Trust me, you want to go to this website.
Try the following : do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don t over 60 minutes at a time.Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!Don t look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.Read fitness magazines, like Shape and Fitness for motivation and tips.Good luck and stick at it.
Best one that I know of is called self-control. It s pretty simply actually you just stop putting so much into your mouth. After a while if mixed with some exercise routine, and not including changing tv settings, you will find that you have lost some weight and added some muscles. Everyone wants someone else to help them achieve this goal when we are all capable of doing it ourselves. So why pay some fitness club to rip you off, get motivated and do it yourself. You ll feel much better knowing you did it by yourself also. Good luck.
Weight Watchers
cutting back on carbs and desserts, also no sodas. it sucks but the only real thing you can do is watch what you eat and exercise.
This is a serious answer: Eat Less. That s it, that s all you gotta do.
Eat less and exercise more. Plain and simple that won t cost you anything.
Weight Watchers, i swear! i have lost almost 20lbs in 16 weeks. you can do it online if you dont wanna go to the meetings. i have tried everything else and this is the only thing i can commit to and see my self doing it for along time. it is SO easy to follow cuz there are 2 different plans to do! i love going to the meetiongs the people are soo sweet anyway Weight Watchers is the way to go!
