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diet .
so everyone is telling me in order to lose weight i have to diet but noone is being specific! what is a good diet like i kno about some fasting my cousins did and it work i jus need to kno specific foods or diet & fasting names or something cause idk what to eat & not too. and how much should i run i need to lose like 10 ta 15 pounds off my belly thanks in advance !!!
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As far as how to obtain that goal goes, start with changing your diet. This is the biggest thing, and it will have the biggest effect on you. Make a meal plan if you have to, and STICK TO IT. Find alternatives to junk food. Here are some tips to help you get started:
1. Replace ice cream with sorbet.
2. Replace potato chips with baked chips.
3. Replace pop with fruit juice and/or water.
4. Eat fruits for snacks.
5. Replace white bread with wheat bread.
6. Pack your own lunch for school/work; don't buy.
7. Don't be afraid to try new foods. Try new, healthy recipes.
8. Control your portions. Make sure you're eating just enough to fill you up. Stop when you're full; don't stuff yourself.
9. Don't use diet pills. They don't work. They're a waste of money and time. The best way to lose weight and get healthy, is to do it NATURALLY. There is not miracle weight-loss pill.
10. Change up what you eat. Keep it healthy, but don't eat the same thing at every meal. You'll get bored, and you're more likely to stop eating well if you eat the same thing.
And most importantly: DON'T CRASH DIET. When you starve yourself, you screw up your metabolism. When you screw up your metabolism, it's harder to lose weight. Crash Diet = Worst possible "diet" EVER.
-Laura (17-f)
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You should never fast it is really unhealthy and it can lead to something more dangerous. I have been dieting so i can give you a few good tips that will help you lose weight and its pretty simple.
1. stop drinking any kind of soda that alone can make you drop a lot of weight.
2. Snack about seven times a day instead of eating three meals a day this is healthier for you and better for your metabolism.
3. Eat more fat free foods cause fat is harder to lose than calories.
4. Sugar free items have less carbs.
I wouldn't cut cold turkey. I started off by having one meal a day that was normal so it was easier. Than when you find foods you like that aren't going to make you gain weight than you can change you whole diet. Never use diet pills cause they don't work just cut the fat, sugar and soda and you should drop some weight also drink green tea because it will help boost your metabolism.
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Hi,
First off, fasting is a very bad idea. In general when it comes to weight loss, slow and steady is the way to do it. Depriving your body of too much can have a negative effect on the metabolism as well as a number of other negative effects.
Second, we cannot control where the weight comes from. We can lose or gain fat but genetics determine if a specific area of the body is emphasised over another (do not buy into the rampant fitness myths on this one).
How to modify your diet:
What you really want to do here is to stay away from fad diets. In the long term (for sustainable results that dont make your weight yo- yo back and forth), the key is a lifestyle change. The difference between a diet and a lifestyle change is that "diets" by defition are temporary. They ask you to live in a way that is unrealistic in the long term (e.g. the no carb diets). That is one reason people put the weight back on.
So, here are some general nutritional tips (its ok to implement these gradually):
- Create a calories deficit, i.e. eat about 500 calories a day less than you burn. Practically this should leave you feeling a bit hungry, not starving.
- Eliminate empty calories from junk foods, anything with sugar added to it, etc.
- Stick to wholesome non processed foods. This means that you should make the food yourself whenever possible and avoid pre-made meals.
- Eat carbs moderately in general. Also do not eat many/ any carbs before periods of inactivity- typically late in the day.
- Minimise saturated fats. These are found in animal products. Whenever possible stick to low/ no fat animal products and lean meats.
- Include small daily sources of essential fatty acids, particularly omega 3. Good sources include oily fish, flax, canola, walnuts, etc (a quick search online will give you more detailed info). The amount needed is quite small (e.g. a serving of fish or a handful of walnuts usually covers your daily requirements). Supplements are also ok here.
- Eat several portions of vegetables and fruit throughout the day.
- So, a sample meal might be something like skinless chicken breast (lean protein), 50g whole wheat pasta (good carb source- moderate amount), and a salad made with canola (very light carb source high on vitamins etc & a good source of essential fatty acids).
Exercise options (you dont have to do all of these, I am just outlining possibilities):
- Cardio is nr1. It burns calories and has countless health benefits. It should be done at a steady pace for over 20 minutes. If you are out of shape and overweight, often walking will elevate your heart to the right level. Otherwise biking, jogging, stair machines, etc are good options (particularly the latter if you have access to the equipment).
- Interval training. More and more is being written about its effectiveness for fitness and weight loss- particularly on its effects on metabolism. This is very intense however, so dont start with it if you aren't fairly fit.
- Resistance training. Great for preservation of muscle mass during weight loss. Great for the metabolism. Not a must, but really useful if you can do it.
- Sports: Great way to burn calories while having fun (hopefully anyway). Sports like soccer are particularly effective since they are almost identical to interval training.
The key here is not to shock your system and/ or get injured. Implement things slowly and sensibly. I cannot be more specific without knowing your motivation/ time/ money constraints.
Good luck.
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