I basically had a diet of fast food and beer....so I know how I gained it.how do I lose it FAST.I am talking about by the end of the Summer..
Answer:
Always Think Fit:First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness levelChoosing an Exercise:
The best exercise is an activity that you enjoy enough to really pursue enthusiastically.
鈥ndoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with boxaerobics.1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
2.
o Substitute aspartame for sugar
o Try eating 3 or 4 smaller meals during the day rather than 2 large ones
o Eat your main large meal at midday with the other meals much smaller in content
o Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
o Drink alcohol in moderation
o Stop smoking if you smoke or cut down
o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
o Eat more vegetables as part of your diet
o Eat less dairy products or choose those with less fat content i.e. cottage cheese
o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
o Cut down on Red meat and eat more lean or better still chicken and fish instead
o Use low fat oils in cooking i.e. sunflower, corn or Mazola
o Cut down on your salt intake, there are hidden salts even in tinned foods
o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
o Drink semi or skimmed milk as opposed to full cream
Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.Calculate your BMR!!
BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.
Your BMR is the amount of energy your body needs to function.Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.
We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
Step One : Calculate your BMR with the following formula:
鈥omen: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
鈥en: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:
鈥f you are sedentary : BMR x 1.2
鈥f you are lightly active: BMR x 1.375
鈥f you are moderately active (You exercise most days a week.): BMR x 1.55
鈥f you are very active (You exercise daily.): BMR x 1.725
鈥f you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to 1 pound.
If you cut back 500 calories a day, you will lose 1 pound per week.
If you exercise to burn off 500 calories a day you will also lose 1 pound per week.
Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).
For more useful information go to
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1. Get away from all fast food - none of it is good for you (not even the salads).
2. Eat "clean" - which means pure foods - apples, bananas, low fat yogurt, lean protein (baked or broiled fish, chicken), lots of veggies - without the butter and salad dressings. Lowfat tastes nasty - just learn to stay away from high fat/calorically dense foods.
3. Exercise - start slow so that you don't hurt yourself or strain yourself - you will be sore at first, but as your stamina builds up you will be surprised at just how good you feel.
4. Drink water. No soft drinks - not even the diet ones.
Eat right and exercise 30 minutes of cardio a day.
When I used to run cross country in high school, I dropped 15 pounds in one month from 135 pounds to 120. Because much of your excess weight is fat, the first 30 or so pounds should be able to come off quickly if you walk or run at least 3 miles a day.Most people will not be motivated enough to commit to a running regimen, so another way to get a great amount of cardio workout is through workout videos. These help you build muscle, which in turn burns calories. I can recommend 2 that I've used that are really good.Power 90 and
ABS Diet WorkoutIn addition, if you cut the bad fast food out of your diet, you'll be amazed how many fewer calories and grams of fat are in your diet. Big Mac=40 gms fat. Subway sandwich=7 to 20 gms fat.Good luck.
Go to weightmelter.net. they have excellent weight loss programs and products that absolutely work. I was able to lose 30lbs. in 4 months 2 years ago, I've kept it off and feel great. As I was losing my weight, I wasn't feeling tired at all. In fact, my energy level soared and I was feeling great. If you're serious about losing weight, do yourself and health a favor and check this company out. They know what they are doing. Good luck to you.
hi, you gained it faster than you can (safely) loose it.if youre a bloke? i assume so? sorry if i am wrong! you have an advantage- age and sex!
healthy eating, nothing!! out of a packet! is the best way all fresh fruit and veg and lean grilled meat ,fish, chicken . regular excersize and replace a meal or two with a balanced supplement. i use melaleucas Sustain.
you,d be nthn hemisphere if summers coming? so you have 3 months- spring now? a lb a fortnight should be acheivable if you stick to a low!! ie 2,000 cal a day diet and increase physical activity. if you don,t do anything much health wise..walk! its ,safe easy and free!
if u wana loose weight and become slim switch to detox diets.for detox diets open http://www.detoxdiets4all.blogspot.com... and there open the pink color links for detox diet recipes and tip s that will help u loose weight at home without exercising
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.
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