Help! I want to lose weight....?!
Question: Help! I want to lose weight!.!.!.!.!?
But I don't know where to begin or what to do!! Suggestions please!!! Nothing expensive!!!Www@Answer-Health@Com
Answers:
Determine your daily calorie intake!. Exercise alone won't make you lose weight if you're still taking in more calories than you burn!. However emm, eating less and exercising more will only decrease your resting metabolic rate, which accounts for roughly 60-80 percent of daily calorie expenditure!. Therefore you should exercise harder and eat more protein dense, clean foods; making your calories burned not too far off from your calories taken in will raise your metabolism and allow you to burn fat effortlessly!. Thus, losing the weight at a healthy rate!.
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 calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker!.
Do an itemized calorie count!. When possible, write down the number of calories in each thing you eat as you eat it!. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat!. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals!. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in!. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week!.
Go over the list and decide which foods to cut out or reduce!. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (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!.
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 source of antioxidants, 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!.
Watch your portion sizes!. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight!. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away!. That way you won't mindlessly eat a larger portion than you had intended!. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake!. 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!
Drink plenty of water!. Adequate water is essential for health, and a great many people simply don't get enough!. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day!. Remember, the more you exercise, the more water you'll need!.
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!.
Perform high-level aerobic activities!. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy!. Swimming is also 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!.
Rest properly!. Taking 1 or 2 days off exercising each week!. it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat!.
Be confident!.
You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence!. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight!. Avoid temptations like chocolate, ice cream, and cookies!.!. You need to always encourage yourself to achieve the goals that you have set!. Learn to evaluate your efforts fairly and objectively!. If you fail to achieve your target for the week, find out why is it so!. Is it because you have missed a jogging session!? Or you have been eating junk food for one of the days!? After evaluating, look ahead to next week and try your best to stick to your plan!.
Be consistent and disciplined, and have self motivation!. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results!. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully!.Www@Answer-Health@Com
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 calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker!.
Do an itemized calorie count!. When possible, write down the number of calories in each thing you eat as you eat it!. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat!. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals!. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in!. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week!.
Go over the list and decide which foods to cut out or reduce!. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (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!.
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 source of antioxidants, 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!.
Watch your portion sizes!. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight!. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away!. That way you won't mindlessly eat a larger portion than you had intended!. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake!. 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!
Drink plenty of water!. Adequate water is essential for health, and a great many people simply don't get enough!. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day!. Remember, the more you exercise, the more water you'll need!.
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!.
Perform high-level aerobic activities!. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories -- they also keep your heart healthy!. Swimming is also 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!.
Rest properly!. Taking 1 or 2 days off exercising each week!. it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat!.
Be confident!.
You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence!. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight!. Avoid temptations like chocolate, ice cream, and cookies!.!. You need to always encourage yourself to achieve the goals that you have set!. Learn to evaluate your efforts fairly and objectively!. If you fail to achieve your target for the week, find out why is it so!. Is it because you have missed a jogging session!? Or you have been eating junk food for one of the days!? After evaluating, look ahead to next week and try your best to stick to your plan!.
Be consistent and disciplined, and have self motivation!. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results!. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully!.Www@Answer-Health@Com
Losing weight is essentially an equation!.
If the calories going in (eaten) are more than the calories going out (exercised), you'll gain weight!.
If calories going in are less than calories going out, you'll lose weight!.
(The obvious exceptions are people with glandular or thyroid problems - in which case a doctor should be able to help)
Start slow, cut down amounts of food rather than omitting certain foods completely, and don't try to run a half marathon in the first week :)
Good luck!Www@Answer-Health@Com
If the calories going in (eaten) are more than the calories going out (exercised), you'll gain weight!.
If calories going in are less than calories going out, you'll lose weight!.
(The obvious exceptions are people with glandular or thyroid problems - in which case a doctor should be able to help)
Start slow, cut down amounts of food rather than omitting certain foods completely, and don't try to run a half marathon in the first week :)
Good luck!Www@Answer-Health@Com
Start by cleaning up your diet!. Chicken breasts, fish, dark leafy greens, fruit, fat free cottage cheese, ezekial/whole wheat bread, etc etc!.!.
Exercise 3-4x a week!.Www@Answer-Health@Com
Exercise 3-4x a week!.Www@Answer-Health@Com
http://answers!.yahoo!.com/question/index;!.!.!.Www@Answer-Health@Com
uhh exercise and eat healthy! duhWww@Answer-Health@Com