Iam getting married in august and i need to lose a least 20 pounds, I do not have much time to work out, I work two jobs. I have been eating low fat foods,and not eating past 8 at night, this is not working very well, Does anybody have any good diet ideas.
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
read the following articles
You can get some great tips on how to lose weight effectively from this site, hope you find usefulgood luckhttp://www.rapidweightloss.nmaskuri.com...
Remember... This is my plan... It works for me and I am not a doctor... However it is based on the food pyramid, so it is not a fad diet. It is a way of life for me...The plan I describe below will not only lose you weight, but it will cut out the bloating which is a whole bunch of inches on your waste line. I lost 5 inches in the first month. I went from a 42 to a tight 36 in the first 4 weeks. (All boating was gone in the first two weeks) Remember that I have cut out almost all meat and eat mostly raw fruits and veg. Only sushi once a week, and I started the first week with a 7 day juice fast (see your doctor for advise). On my Juice fast I took in a max of 1200 calories a day for the first week. 200 cals of those was a balanced protein shake by Boost to make sure i was getting all the vits and minerals. (and a multi vit)Cut out 500 to 750 calories a day from the recommended values below, while either not cutting the nutrition, or cutting it as little as possible. Do this by eating nutritionally dense foods. You will lose it in not time. I also recommend juice fasting one day a week. That will cut out a 1000 calories on that day if you drink the right juices. It will also let your digestive system rest for that day and you will lose bloating that is so common in our bodies nowadays. Friday is my day. I call it fasting Fridays and I celebrate day because on that day I stand up and say "I have control over food. it does not control me!" (and I tell everyone!)On a 2000 calorie diet (women) 2500 (men) 50 to 60 grams. These should be mostly veg/fruit protein. I would recommend only a max of 10 from lean meat. The average person should get 50g protein and 300g carbs. As an example rice has 10g protein and 44g carbs. If you ate 1 to 2 cups of rice a day with broccoli and olive oil you would have roughly 40% of a healthy diet. The key to losing weight is getting to the numbers grams you need with the minimum calories. Eat nutritionally dense food like rice and stay away from food that have alot of calories, but are low in the grams of protein, good carbs, and good fats. Here is the rule of thumb if it grows on the ground, or walks on the ground, or swims... It is good! If not... Don't put it in your mouth. Ever seen a bread tree? Here is the amendment to the rule. If it has a face... Eat it sparingly. The Chinese are on average fit and trim, have low diabetes and heart disease, and take in a small fraction of the animal protein that an average American does. (That means milk, butter and cheese too) ((I would not put butter or milk in my body under any circumstance. It would be better to eat steak once a month.))
Exercise and eat properly. Also, you should only try to lose 2-3 pounds a week. Also, drink water, believe it or not, it will help you. Lay off of the sweets and colas.
By exercising, I mean walking or jogging.
Good luck.
I lost 10 lbs pretty quick by eating at McDonalds and gorging myself on Twinkies and Ding Dongs. Go figure.
This is not a very popular answer but i did it I went to a weight loss center and got a prescription for adiphex I lost 10 pounds over night all fluid of course, after about 3 months I actually started losing fat but I lost 32 pounds of fluid before I started losing fat. A weight loss center has special scales that tell all that stuff but anyways it worked for me and I was able to keep it off after I quit taking it
I use Diet Power. I've lost 17.8 lb in the last month. It's awesome because you can eat anything you want and it continualy adapts to your body's metabolism. Also, it keeps an eye on your nutrition. Totally recommended. I'm 5"10, down to 160lb - only 26 to go!
i believe that any adjustment that you make in diet or habit, your body will take approximately a year to recognize and adjust to. any quick fix diets tend to do the trick, in the short run, and then shortly after you'd never know what you had achieved because it isn't in evidence anymore.
by the way, congrats on your, up-coming wedding.
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, oily.
ofcourse you can spoil yourself once in a while with a little treat:)
What I want to know is why wait 3 months if you want to look good for your parner why not the end of this month! I have lost 70 lbs in 2 months your situation sounds so attainable! You would be so happy not to have to worry. Call 250-752-9635
I will find you away to make it to the alter looking your best!Mark MAcey
If u want to lose weight faster.
You should learn more information.
Uncorrect method can make
you tire and waste lots of time but do not lose weight.
If want to get fit and/or lose weight, here's my Weight Loss Program through Body Building and Nutrition. It works! First, don't Use Diet Pills. They are bad for you. Most of them are just a scam or they are addictive. Counting calories is a pain in the neck. It will drive you nuts. But, losing weight is simple. You just have to do the right things.
(If you are older and have not exercised in many years you should see your doctor and have a stress test done to be sure your heart is ok before starting this program. Also, walking eveyday is a good lifelong practice.)There are some ideas for losing weight
%26lt;--http://www.healthylifeday.com
It lists a great many information such as1. How to Drop Pound-Packing Habits ;
2. Diet-Busting Foods That May Surprise You ;
3. How to Lose the Last 10 Pounds ;
4. Rev Up Your Metabolism ;
5. Lighten Up Your Favorite Recipes ;
6. Healthy Snacks for Your Diet ;
7. Portion Distortion ;
8. Starting a Successful Diet ;
9. Related Guide: How to Eat Out on a Diet ;
10. Watch Out for these Diet Danger Zones ;
11. The Art of Healthy Snacking ;
12. Managing Your Hunger ;
13. Test Your Portion Size IQ ;
14. Can a High-Protein Diet Help You Lose Weight? ;
15. The Skinny on Diet Scams -
16. Can Fad Diets Work? ;
17. The 3-Hour Diet 2
18. Choosing a Weight Loss Plan ;
19. 5 Weight Loss Myths ;
20. Setting Realistic Weight Loss Goals ;
21. Ready to Lose Weight? ;
22. How Many Calories Should You Eat? ;
23. Do You Really Need to Lose Weight? ;
24. Calculate your daily calorie needs ;
and so on
%26lt;--http://www.healthylifeday.com/index.php?...
It give you more information.There is a Calorie calculate programe in
%26lt;--http://www.healthylifeday.com/caloriecal...
you can calulate your calorie one day!There is a Calorie calculate programe in
%26lt;--http://www.healthylifeday.com/caloriecal...
calculate if you are fat!
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