Rules of Thumb
1
Keep your own personal food diary. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[1] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:
2
Avoid skipping meals. The same study found that people who ate at least 3 meals per day lost more weight than people who didn't. The scientists speculate that people who skip meals either overeat at their next meals because they're so hungry, or their bodies absorb more calories because they're in starvation mode from skipping meals. - When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you're actually working against your goals.[2]
3
Eat food from home. Sure, going out for a power lunch helps you to see and be seen, but researchers find that people who eat fewer meals from restaurants tend to lose more weight.
Low-Calorie Diet
1
Learn to love fruit. Fruit helps to satisfy your sweet tooth thanks to its natural sugars. It also contains fibre to help you feel full quickly. Try some of these tips to introduce more fruit into your diet:
2
Learn to eat whole grains instead of refined foods.
4
Choose protein wisely
5
Eat low-fat dairy products including low-fat cheeses and non fat yogurt.6
Consume healthy oils.
If you cook with oil, use a teaspoon of a healthy oil such as olive oil or canola oil. Or instead of adding oil for flavour, add spices or vinegar.Low-Carb Diet
Limit the quantity of carbohydrates in your diet. According to low-carb experts, carbohydrates cause your body to produce more insulin, which burns the carbs that you've just eaten for energy instead of getting energy from your body's stored fat. When you cut carbs, your body produces less insulin so that you burn stored fat for energy.2
Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Appropriate choices include carbohydrates that occur naturally in in fruit, vegetables, milk, nuts, whole grains, seeds and legumes. Avoid processed foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables.Know the risks of living low-carb. If you stay on a low-carb diet long-term, you could increase your risk for heart disease and cancer because you'll be eating so many products made from fat and animal tissue. Other less serious risks include:
- Headache
- Dizziness
- Weakness
- Fatigue and poor concentration
- Constipation
- Bad breath
Other Diets
1
Follow the Paleo Diet and eat like a caveman. Sounds crazy, right? You won't have to hunt mammoth on the plains. Instead, you focus on eating the foods that our hunter/gatherer ancestors would have eaten, such as:2
3
4
Burn Calories
Introduce basic aerobic/cardio exercise. Start with a small goal of 20 minutes, 3 times per week if your aren't exercising at all currently. Try these steps to get yourself going:
1
2
3
Take a class. You can take a traditional aerobics class or try something different, such as:
- Kickboxing: Kickboxing combines moves from martial arts, aerobics and boxing for a great cardio workout.[16]
- Jazzercise: Every Jazzercise group dance fitness class combines dance-based cardio with strength training and stretching to sculpt, tone and lengthen muscles for maximum fat burn. Jazzercise is a fusion of jazz dance, resistance training, Pilates, yoga, and kickboxing.[17]
- Zumba: Zumba combines Latin music with easy dance moves. Because it alternates fast and slow movements, Zumba is a great vehicle for interval training.[18]
- Pilates: These exercises developed by Joseph Pilates are designed to strengthen your core muscles and lengthen you limb muscles. Many dancers use Pilates as part of their fitness regimens.
- Yoga: Yoga will help you to improve your breathing and mental focus while also increasing your strength and flexibility. Yoga is also a great stress reliever.[19]
- Martial arts: You can go for something traditional, like karate or taekwondo, or you can try something more modern like mixed martial arts (MMA).
- Boot camp: A boot camp workout will employ calisthenics like pushups, lunges and crunches as well as sprints or other interval training based on military boot camp training.
4
- Get into strength training. Again, start small, aiming for 1 or 2 15-minute sessions per week until you feel motivated to do more.
- Do exercise that work multiple muscle groups. If you do exercises that work out large groups of muscles instead of focusing on specific muscles, you'll save time and actually burn more calories. Try some of these examples:
- Start with squats paired with an overhead dumbbell press to work your lower body and upper body at the same time.
- Perform resistance exercises while sitting or reclining on an exercise ball. You'll strengthen your core while simultaneously working on other areas.
- Start with squats paired with an overhead dumbbell press to work your lower body and upper body at the same time.
- Use machines and free weights. These tools tend to focus on particular muscle groups like the arms, shoulders, thighs, glutes and upper back. Do these more focused exercises after you work on exercises for multiple muscle groups.
- Rest at least one full day between strength training workouts so that your muscles can recover. Recovery will help you to avoid pain and injury.
5
Play a sport. Join a local volleyball team or softball team, or join a tennis league.
6
Enlist a personal trainer. A personal trainer will provide a customized workout for your fitness level and your goals. Look for someone from the American College of Sports Medicine or from the National Strength and Conditioning Association. Stay Motivated
- Make a bet with a friend or group of friends. Commit to losing a certain amount of weight by a certain date with the caveat that you'll pay up if you don't lose. You may enjoy starting up a Biggest Loser Club at work or with your friends, or you can investigate a weight loss betting website like HealthyWage.com.
- Set mini-goals. Instead of thinking that you need to lose 20 pounds, think that you want to lose 1 to 2 pounds this week. Or you can focus on non-pound goals like skipping after-dinner snacks this week or only drinking alcohol on weekends.
3Give yourself non-food rewards like a sports trip with a friend, a manicure or pedicure, a massage or a trip to the movies when you meet your mini-goals. Get yourself that new shirt that you've been wanting if you meet your goal of losing a pound this week.
4 Enjoy a treat now and then. If you're attending a party or going out for a special occasion, allow yourself an indulgence. Just make sure that these "indulgences" don't become daily habits.
Tips
- Instead of drinking 120-140 calorie milk, try 60-90 calorie almond milk.
- Don't eat at least an hour before you go to bed. Your body loses weight less at night because your body is resting, thereby not burning as much calories as in the daytime, when your moving around.
- [Weigh yourself daily and then average your weight over 7 days. Focus on creating a downward trend as opposed to losing a certain amount of weight per week. You may gain weight some weeks, especially if you're female (because of water retention related to your menstrual cycle), for reasons that have nothing to do with your healthier habits.
- If you're breastfeeding, talk to your doctor before starting a weight loss program. Losing weight too quickly could cause you to produce less milk.
- Cut Soda. For Good
Warnings
- You don't need to lose weight if you're already in your healthy weight range. Embrace a realistic body and focus on health instead of on perfection.
. Avoid losing more than 1 to 2 pounds (0.5 to 1 kg) per week whenever possible. Faster weight loss may cause you to lose muscle mass instead of fat. Also, people have more difficulty maintaining rapid weight loss over the long term.Things You'll Need
- Healthy foods
- Pedometer
- MP3 player or iPod
- Good athletic shoes
- Personal trainer
- Food diary
- http://www.wikihow.com/Lose-Weight
- Healthy foods
- Pedometer
- MP3 player or iPod
- Good athletic shoes
- Personal trainer
- Food diary
- http://www.wikihow.com/Lose-Weight
No comments :
Post a Comment