Weight loss is really quite simple; there are only two things you need do to reach your goals:1. Restrict daily calories to 1600 calories per day. By increasing the amount of fruits and vegetables you eat, you will be able to keep your intake at this level without feeling hungry or uncomfortable.2. Exercise for one hour a day, every single day. It can be anything from pilates to just plain walking, but do it. One hour. Every day.This is a pretty simple recipe for weight loss, but it works. It has worked for me; I have lost 62 pounds this way. It will work for you if you commit to it and stick to it.Good luck!
While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don t go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably.Steps:1.Determine your daily calorie intake. Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. Exercise alone won t make you lose weight if you re still taking in more calories than you burn. However, eating less and exercising more will only decrease your resting metabolic rate, which accounts for roughly 60-80 percent of daily calorie expenditure. Therefore you should exercise harder and eat more protein dense, clean foods; making your calories burned not too far off from your calories taken in will raise your metabolism and allow you to burn fat effortlessly.2.Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal.There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don t forget to include the pats of butter or the spoonful of sugar in your coffee. It s best to do this for at least a couple weekdays and a weekend; it s even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example My Pyramid Tracker or The Daily Plate. 3.Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the serving size container is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don t have calories listed on the container or for fast food meals. You don t have to be 100% accurate, but you do want a good estimate of the number of calories you re taking in.4.Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman s diet) soda pop, candy, and butter. 5.Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you ll lose weight faster.6.Seek out alternatives to the unhealthy foods you ve identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty.7.Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods. 8.Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they re weight-loss gold. 9.Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit or fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch. 10.Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you ll need for these meals, and -- except for a few snacks, of course -- don t stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it s easier to stick to your shopping list if you shop when you aren t hungry. 11.Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn t going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won t mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. 12.Graze on healthy snacks. Just because you re getting healthy doesn t mean you can t snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, (compared to eating three large meals a day), by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body s absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit -- as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water. 13.Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss. 14.Drink plenty of water. Adequate water is essential for health, and a great many people simply don t get enough. What s more, if you re chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you ll need. See the related wikiHow for more details on how much water you should be getting. 15.Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. 16.Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running -- typically burning even more calories -- with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week. 17.Pump some iron. Resistance training, (weight training), can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won t help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body s resting metabolism, (the amount of calories you burn when you re just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body s metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat (don t be surprised if you gain weight but look slimmer). 18.Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat. 19.Be realistic. Don t expect a miracle. Healthy weight loss can be achieved fairly quickly, but you ll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you re trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don t actually lose any weight. Your goal should be a healthy body, not a number of pounds! 20.Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable -- it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosisis. Warnings:1.Do not try to starve yourself. In the short run, reducing your calorie intake to unhealthily low levels will slow metabolism and actually cause you to lose weight more slowly. In the long run, starving yourself (anorexia or bulimia) can kill you. 2.When creating a weight lifting routine, do not focus on a single muscle or group, doing so will overbuild that muscle while under building others - in other words, if you work your biceps, and not your triceps, your arms will begin to naturally curl inward and you will look silly. If you work your chest and not your back, you will have a hard time maintaining good posture as your pectoral muscles overpower your back muscles and pull your shoulders naturally forward. 3.If you have a serious medical condition (such as asthma or diabetes, or allergy to protein such as dairy products or you have lactose intolerance) or you are severely obese, consult with your doctor as well as a dietitian. 4.Do not take any harmful drugs. They are unhealthy and may ultimately make you gain weight instead. 5.Carefully consider whether you need dietary supplements. Most people can get the mineral and nutrients they need through eating food, For example, the multivitamin supplements can make you overdose in other vitamins you need, and you can t store most water-soluble vitamins like vitamin C as excess will be urinated. But just because you are under the recommended value don t always mean you are deficient in it. So only use supplements when the doctor and dietitian says you need to. 6.Losing weight too quickly is dangerous and can have adverse effects on your health. Despite the title of this article, getting into shape is best done slowly. If you find yourself losing more than a pound or 2 (or more than 500g)each week, you are probably doing something wrong. 7.Be regular in your sleeping habits.
go to a good workout place.exercise vigorously and restrict diet to soups and salads.
Hi.1. Start fruit fasting. Eat only fruits for 3 days. Any number fo fruits and any fruit, apples, water melons, peaches, banana, guavas any fruit. Fruit juices, do not add sugar or milk. 2. On 4th and 5th day have semi-boiled vegetables, vegetable salads, vegetable soups. Aviod rice if u eat them. u can have two chapathis(Indian rotis without oil) if u feel very hungry.3. 6th and 7th day have combination of fruits n vegetables.I bet u vl loose atleast 3-4 kgs easily. i have tried that. Do not exercise during this period.Follow the above for 2 weeks.On the thrid week, wat food only in the afternoon. Avoid meat, fish, cakes, aerated drinks and any other junk food. Walk fast for minimum 30 minutes a day int eh tread mill continuously. Dont run for 10+10+10 minutes. Do this for 2 weeks. U vl definitely see change in urself. Not only by reducing weight but also a jubiliant shining skin. This kind of diet will detoxify your body and rejuvinate your skin. Your metabolism will improve a lot.If you drink or smoke stop it immediately. if u want to eat any junk food eat popcorns they dont put weight. (Madonna eats a lot of popcorn to maintian her weight).All the best buddy!
follow Gm Dietfirst day only fruits except banana second day only vegitables boiled and rowthird day fruits and veg fouth day fruits veg and sme chicken not fried * drink lot f water all 4 days and go for a morning or evening brisk walk for 20 min or 2.5 kms......fith day get marred weighing 5 kg less
The quickest way to lose weight is puree your food,digest quicker, and really doesn t taste too bad at all. eat no more than a cup of food three times a day made up of meat and vege, drink heaps of water, make a soup with vegetables no potato or carbs using celery tomatoes beans ect. drink as often as you are hungry. Three pieces of fruit a day . No Bread. No take aways no fats or sugars get these from your fruit. Good luck I am now a size 8 from 18 Walking lots also helps keep toned.
I m not sure about working out but I know if you don t eat 5 hours before bed time, you loose alot more weight. That s only if you are dieting and exercising. Good luck!
Hi,Surely u can reduce more than 7 kg. (my experience)1. Do one hour a day waliking up statirs and down stairs.(its must)2. Plz avoid oil, ghee,butter,chesse,icecream etc all faty items.3. And last you have drink 4 lt water (1 ltr of water for every 20 kg)(when do u get up from the bed have first water)all the best
You are overweight because you are not getting Balance Nutrition. In our diet we have excess of Calories in terms of Freid foods, white flour like rice, maida based and fast foods and deficiancy of Nutrients like Protein, vitamins and minerals, fibers, herbs and water. If you want to decreases excess automatically deficiancy also get decreases. It is difficult to get Balance Nutrition. If you are seriuos about losing weight please visit www.indiaweightloss.blogindia.in or call me at +919880595504 or email me ehsan1@consultant.com
Do email me if you like to manage your weight safely, simply and effectively. I have a method to share,Steps :1. Cut down the existing body fat2. Block the new incoming fat3. Boost ThermogenesisI am very sure that you will get your results. The most important thing is after you know how to use the method, you will benefit it your whole life.
If you want to lose weight successfully use leaner meats, whole grain pastas/cereals/breads, use lower fat dairy products.Make sure you are getting protien with your breakfast, eat 5 to 6 smaller meals per day. Have 5 servings of fruit/vegtables per day and drink 4 to 6 glasses of water per day.Completely cut out fast, fried and junk foods, as well as sodas.Take a 45 minute walk on your treadmill daily and make sure you are swinging your arms as well. Make it a brisk walk.Diet pills, shakes and detoxing are not good for your body, and likely wont do much anyway.
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