i need to lose at least 10kg in at least say 1 month.
When you are losing weight, you should exercise and diet together.If you exercise without dieting, you will get bigger appetite, whichwill lead to increase of weight, or muscle growunderneath the fat layer, and make you bulkier. If you diet withoutexercising, you will become flabby and will have excess skin. Fordiet, go wheat free. No pasta, pizza, bread and so on. And no foodafter 7 p.m. People achieve marvellous results with it. Depending onyour initial weight, you can drop upwards from 20 pounds a month. Ifyou don t eat wheat then you don t eat all those sticky, fatty goeycakes, you don t eat junk food, and you don t eat biscuits. But yourdiet is still balanced. It costs nothing, and you do not have tocalculate points or to buy special meals or plans. For exercising,start with walking, and then switch to running/jogging. Running is themost efficient and calorie-burn exercise ever. If you are overweight alot, walk first or you may have health complications (heart attack,disjointed bones and so on). Weight lifting is a good means to targetyour problem areas for men and women. It s not necessarily to become abodybuilder or even join a gym - a couple of dumbbells will help youto target your problem areas (stomach, butt, legs, arms, chest).
you should eat at least 4-5 meals a day.drink lots of water, and eat regularly. don t starve yourself, because once you start eating again, you ll gain everything back, trust me.eat lots of fruits and veggies, and if you eat bread, make sure it s whole grain. white bread is pretty fattening. you can also eat lean meats, like fish, turkey and chicken breast. eggs also help when trying to lose weight.skip out on sweets, candy, sugary foods, chips, ice cream, cake, and cookies.if you feel hungry, but don t want to over eat, chew gum. it ll keep your mouth busy and it tricks yourself into thinking your eating.cut out ALL soda! if you stop drinking soda, it helps you out a lot!and don t forget to exercise!try walking, jogging, jump rope, dancing, crunches, bike riding and swimming. try exercising for 45-80 minutes a day.good luck!
Lose Weight Fast - Six Sensible Tips for Long Term Weight Loss 1. Drink water.Water is quite possibly the single most important catalyst in losing weight and keeping it off longer term.Water acts as an appetite suppressant by keeping your stomach full and fending off dehydration which can lead to false cravings/hunger.2. Eat regularly.This means eating 5 times a day and the most important meal is breakfast.Make sure you fuel your body first thing in the morning to avoid hunger pangs later in the day.When you eat 5 times a day you will never feel hungry, make sure the total calories consumed are sensible and don t over eat in any of the meals learn portion size control!3. Eat lots of fibre.Eating adequate fiber foods to help keep things moving through your bowel. And like water, fiber rich foods bulk you up and make you feel fuller for longer.4. Consume more good fats.There are good fats and bad fats.Good fats provide you with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostoglandin, a hormone like compound that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease.6. Carbohydrates can help you lose weight.A diet containing good carbohydrates such fruits and vegetables, wholegrains and moderate in fat and calories, will result in weight loss.Good carbohydrates will also help you combat hunger pangs as they are slowly realized into the body.When eating carbohydrates eat them from the earth with no refining or processing.These include whole grains, vegetables; fruits and beans.
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.
hey,,Divide your meals into 6 smaller meals a day. Include healthy delicious snacks in between meals. You shouldn t be hungry.Plan your meals and snacks ahead of time when possible, so you know exactly what you plan to eat. Last minute choices tend to be less healthy and higher in calories.Healthy nutritious snacks you can add to your meal plan include crackers, pretzels, baby carrots, popcorn, fresh and dried fruit, yogurt, low-fat cheese, peanut butter, air popped popcorn cereals and nuts and seeds. Try to avoid chips, sodas, cookies, and ice creamDrink plenty of water during the day, it is healthy and helps you feel less hungry. Some times our brain confuses thirst with hunger. You will eat less if you drink a glass of water before a meal.Lower your fat intake. Switch to skim milk, lean chicken, no fast food, eat less margarine butter and mayonnaise, use less oil when cooking meals.No more soft drinks and juices. Soft drinks are empty calories and juices have less fiber and vitamins then the original fruit.Try to add more whole grains to your meal plan. Brown rice instead of white rice and whole grain breads instead of white bread.Avoid foods that are high in sugar, like candy and cakes. Eat vegetables with every meal.Don t skip breakfast. Eating breakfast, as you wake up, boosts your metabolism and decreases binge eating later in the day.Eat your meals slower and no more eating in front of the TV. Studies show that we automatically eat larger portions when we snack in front of the TV.--------------------------------------��Exercises :Your abdominal muscles best respond to exercises that concentrate on each part of your abs, the upper abs, the lower abs and the obliques (commonly known as the love handles). Even though your upper and lower abs are actually one signle muscle the best way to train them is with exercises that concentrate on each part individually as each part of your abs needs a slightly different stomach exercise to train most effectively, that s why I have chosen these three exercises.Best Upper Abs Exercise : The Basic Crunchbasic crunch Lie on your back on the floor or on an exercise mat with your hands to the side of your head or crossed on your chest. Keep your knees bent at a 90 degree angle with your feet resting on the floor.Lift your shoulder blades of the ground as if you are trying to touch your knees with your chest but do not move the legs. Concentrate on lifting using your stomach muscles only.At the top of the movement contract your ab muscles intensely and then slowly lower your body down. Lightly touch the floor with your shoulder blades and repeat.Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.When doing this ab exercise it is important that you don t actually sit up all the way. When you sit up your hip flexors do most of the work and it can be bad for your back.Best Lower Abs Exercise : The Reverse Crunchreverse crunch Lie on your back on the floor with your hands behind your head or on the floor by your hips, with your knees bent and your feet lifted six inches above the ground.Slowly bring your knees toward your chest and lift your butt of the ground. Concentrate on contracting your abs, you should feel your lower abs working after a few repetitions.Use your abs do not swing your legs to create momentum. slowly lower your legs to the starting position, six inches of the floor.Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.Best Obliques Exercise : The Oblique Crunchoblique crunchLie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee.Place your left hand at the side of your head and your right hand on the left side of your abdominals or on the floor next to your thigh.Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. slowly lower your body to the ground.Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions. Don t forget to do the same for the other side as well.Bonus : The Bicycle Exercisebicycle exerciseThis is a simple and very effective exercise that works all three areas of your stomach simultaneously.
Have you ever thought about getting a binder you can decorate and fill it with page dividers? 1) Magazine Pages from Fitness Mags 2) Good Recipes 3) Upper Body Exercises 4) Lower Body Exercises 5) Charts.It s possible but you have to eat to lose weight or your body holds onto all its fat because it thinks you are starving it.Here s something to follow that keeps you eating healthy while dropping unnecessary fat.First, how much water do I need each day? There is a formula to follow:Your Weight Times (.5) Equals Divided By 8oz Equals Cups of Water/Day120lbs x .5 = 60/8 = 7 Cups of Water/Day150lbs x .5 = 75/8 = 9 Cups of Water/Day200lbs x .5 = 100/8 = 12.5 Cups of Water/DayLet s start with the easiest of substitutions where people will probably not notice:Week 1. Stop all soda pop, juice, etc. {No slurpees, milkshakes, floats}~ only drink water or crystal lite~ Walk once around the block or swim one lap each day to raise metabolism (5 days unless you enjoy 7 days) If your block is more than a mile long then only walk half or substitute with another activity equivalent.Week 2. Stop all breads, buns, cakes, muffins, etc. {No chips, nachos, cookies, cheezies, snack chips of any sort}~ only one piece of a bun or one piece of bread~Walk twice around the block or swim two laps each day to raise metabolism (5 days unless you enjoy 7 days)Week 3. Eat 6 mini meals a day.~Maintain at least 45 minutes of cardio because your weight is higher, you will require longer bouts of cardio. ~You don t need to share this with your parents if you find them unsupportive; however, they will be buying the groceries, so you ll have to give your mom a grocery list every 3 days (1 Tub Yogurt /day).That s for starters. I also want you to try your hardest to eat a special type of yogurt which is more appealing than others, but if you already like a yogurt than use that one. I use Activa Strawberry, but if you prefer another or if you like the SOY yogurt (that would be best).~?~?~? ~?~?~?~?~?~? ~?~?~?~~?~?~? ~?~?~?~?~?~? ~?~?~?~Is there any way that you could meet with a nutritionist either at the hospital or the gym? They can help you set up a menu for the week, but I ll give you a link for a chart website so you can find the charts you want to use and print them off.I find the best way to monitor your daily needs is to follow the breakfast snack lunch snack dinner no snack. (7:30am-9:30am-11:30am-1:30pm-3:30pm-5:3�� seem like you are eating more than other people, but the great thing if it s all healthy, your metabolism will burn it all off because it s spaced out. People don t understand that more food at little bits will cause you to lose weight if you have fat reserves or gain some weight back to your body s normal size.I started out getting a tub (approximately 2 cup) of Activa yogurt (you pick flavour). I bought Ziploc the smallest cup; it only holds approximately 3 Tablespoons or half a cup...it doesn t quite measure out because of scraping little bits here and there don t always fit nicely in the cup, so I usually eat what s leftover because it won t fill a cup.It was easy to eat it 3-4 a day of yogurt to maintain a portion of my protein intake. It s also the most tolerable. I have it at every meal and it s the perfect substitute for craving ice cream because it has a function in the body it doesn t put on weight and regulates your bowel to act on its own rather than depending on a laxative.So, I know I have a portion of protein and calcium coming in. You have to trick your mind to get away from thinking about size. It s not the same as eating a tub of yogurt in one sitting because the body has to try and digest 2 cups of yogurt, however, a little bit throughout the day balance out its use and uses it up.SAMPLE BREAKFAST: TOASTED BAGEL, 1 FRIED EGG, 1 PIECE HAM, 1/3 CUP CHEESE, 8oz ORANGE JUICESAMPLE SNACKS: YOGURT, 20 GRAPES, ? CUP CARROTS, OR CELERY W/CHEESE WHIZ, 10 ALMONDSSAMPLE LUNCH: PORTION SIZED CHILI, RAW VEGETABLE, FRUIT CUP, YOGURT, DINNER ROLLSAMPLE DINNER: PORTION SIZED ROAST BEEF 1-2 SLICES, ? CUP POTATO, ? CUP CORN, COOKED OR RAW VEGETABLE You need to play with your food, water, and snacks to fit it into your schedule. Some snacks may overlap with lunch or you��ll find yourself eating on the move. Try not to skip it, because your body is depending on it. Try not to eat after 6pm or if you mush eat, try yogurt or grilled chicken fillets (slices).http://www.chartjungle.com/ (charts)http://www.chartjungle.com/weight-loss.h�� (Lots of Charts t
well you can t if you plan on being healthy as well...plus you would like gain it back so quickly. you got to do it gradually. eat less, exercise more basically. get on like a 1500 cal diet, and work off at least 400 cal per day.
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Run and do a lot of cardio. It s all in the head. Once you can beat yourself mentally, it s pretty easy from there.
Exercise and a good diet; eating no more than 1500 calories per day.Visit my blog and of course please subscribe/follow, i recently wrote an article and weight losshttp://yaccord.blogspot.cmEDIT (.com)
Eat less. Exercise more often, walk more instead of getting on the bus/car to go to short distances. No snacks or anything at all in between meals. Don t eat after 7p.m..
Run/swim/excersise and don t eat too much, especially for dinner. But 10 kg is hard.
