Miguel
Answer
1 Determine your daily caloric intake. Losing weight is simply an activity. Lower your calories intake without starving. Remember to calculate your metabolism. The metabolism is a large part of your calories burned in an average day. To win the battle, know how many calories you consume in a day.
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.
2 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. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calorie, 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.
3 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.
Choose lean meats. Chicken and fish are both very low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, 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.
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 for fruit smoothies. However, for those on a low carbohydrate 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.
4 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 - this will help avoid impulse buys which contribute to calorie consumption.
5 Watch your portion sizes. Eating a whole bag of rice cakes in one sitting won't help you lose weight. When eating chips, nuts, or dried fruit, put a portion in a small bowl and then put the bag away. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items! Eat slowly to avoid overeating; you will get satisfied with less calories.
7 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.
9 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.
10 Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is 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.
12 Rest properly.
Sorry for the long answer! Hope I helped! Good luck!
1 Determine your daily caloric intake. Losing weight is simply an activity. Lower your calories intake without starving. Remember to calculate your metabolism. The metabolism is a large part of your calories burned in an average day. To win the battle, know how many calories you consume in a day.
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.
2 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. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calorie, 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.
3 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.
Choose lean meats. Chicken and fish are both very low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, 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.
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 for fruit smoothies. However, for those on a low carbohydrate 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.
4 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 - this will help avoid impulse buys which contribute to calorie consumption.
5 Watch your portion sizes. Eating a whole bag of rice cakes in one sitting won't help you lose weight. When eating chips, nuts, or dried fruit, put a portion in a small bowl and then put the bag away. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items! Eat slowly to avoid overeating; you will get satisfied with less calories.
7 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.
9 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.
10 Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is 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.
12 Rest properly.
Sorry for the long answer! Hope I helped! Good luck!
Is this Diet plan Healthy and okay to loose weight?
shelley_91
Breakfast:
Small bowl of cheerios and skimmed milk
Orange juice
Banana
Lunch:
tuna and extra light mayo on wholemeal toast
Apple
Smoothie
Dinner:
Lentil soup and crackerbread
Shape yogurt
Pomegreat (pomegranates)
Snack on:
Dates
And also i do an hour of exercise every morning
And drink plenty of water
Is that okay? it roughly comes to about 1100 calories a day
And i take skin hair and nail tablets and cod liver oil every morning
Any opinions ?
Answer
Hiya!
if thats what works for you, thats fine.
1100kcals a day is fine for me, BUT I'm at a different height and weight than yourself.
Easiest method to find out your energy needs from an online calculator ie:
http://www.mayoclinic.com/health/calorie-calculator/NU00598
The diet you presented seems to be high in sugar, but if it works for you then it does't matter, I need to be a bit more balanced to lose weight.
Have you tried porriage oats for breakfast?
I like oats, skimmed milk, cinnamon with 1/2 an apple cut up or some raisins.
Orange juice it nice and healthy, but its a quick hit of sugar to the blood stream, actually eating an orange would be better and your eating it slower and also getting more fibre.
Lunch seems YUMMY! you could also try adding salad to the sandwich, if u like it.
or other lunch items are brown rice, chicken and veggies.
low fat soup, veggies
wholemeal pasta with a tomato based sauce with some chopped cooked veggies, ie cougettes.
Tuna and extra light mayo with whole meal pasta and cucumber
The smoothie, again, is like a hit of sugar usually without the fibre, is it lowfat? if you like it and it keeps you on track, don't worry, if not alternate with lowfat yogurts
Dinner is fine, but there are so many other options, add more veggies and it will pack it out without too much kcals, thats only if you like em.
Add veggies to low fat soups, add them to completement a meal.
I've made up cheap noodles(u can use egg noodles), added loadsa of veggies in the pan maybe one chicken breast cubed and usually makes it into two servings for for lunch or dinner tomorow.
I have a bunch of low kcal recipe ideas that helped me along the way, if you like veggies etc, drop me a line and Ill share!
Drinking plenty of water & portion control is the key.
A multi-vit won't hurt either.
Good Luck!
P.S is regards to another member's answer.
We do not use 2000kcals of energy a day from doing nothing, thats average guildline includes average activity.
That doesn't count that the person in question might be shorter, taller, more fat than muscle or vice versa, weight, their Basal metabolic rate etc.
My energy expenditure is an average 1300kcals a day, thats with light activity.
Hiya!
if thats what works for you, thats fine.
1100kcals a day is fine for me, BUT I'm at a different height and weight than yourself.
Easiest method to find out your energy needs from an online calculator ie:
http://www.mayoclinic.com/health/calorie-calculator/NU00598
The diet you presented seems to be high in sugar, but if it works for you then it does't matter, I need to be a bit more balanced to lose weight.
Have you tried porriage oats for breakfast?
I like oats, skimmed milk, cinnamon with 1/2 an apple cut up or some raisins.
Orange juice it nice and healthy, but its a quick hit of sugar to the blood stream, actually eating an orange would be better and your eating it slower and also getting more fibre.
Lunch seems YUMMY! you could also try adding salad to the sandwich, if u like it.
or other lunch items are brown rice, chicken and veggies.
low fat soup, veggies
wholemeal pasta with a tomato based sauce with some chopped cooked veggies, ie cougettes.
Tuna and extra light mayo with whole meal pasta and cucumber
The smoothie, again, is like a hit of sugar usually without the fibre, is it lowfat? if you like it and it keeps you on track, don't worry, if not alternate with lowfat yogurts
Dinner is fine, but there are so many other options, add more veggies and it will pack it out without too much kcals, thats only if you like em.
Add veggies to low fat soups, add them to completement a meal.
I've made up cheap noodles(u can use egg noodles), added loadsa of veggies in the pan maybe one chicken breast cubed and usually makes it into two servings for for lunch or dinner tomorow.
I have a bunch of low kcal recipe ideas that helped me along the way, if you like veggies etc, drop me a line and Ill share!
Drinking plenty of water & portion control is the key.
A multi-vit won't hurt either.
Good Luck!
P.S is regards to another member's answer.
We do not use 2000kcals of energy a day from doing nothing, thats average guildline includes average activity.
That doesn't count that the person in question might be shorter, taller, more fat than muscle or vice versa, weight, their Basal metabolic rate etc.
My energy expenditure is an average 1300kcals a day, thats with light activity.
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