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I need to lose Weight
I need help losing weight. I weigh more than what I want to be, but I don't know how to motivate myself to be able to want to exercise. I eat so many carbs, and not many healthy foods in a day. Please help me. How do I motivate myself?
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Hello, I speak from experience so I may be of some use. Here are some quick fire tips that I used:
1. You say you eat a lot of carbs. Try to exchange white bread for wholemeal, white rice for brown and white normal pasta for brown. These keep you fuller for longer, so you don't crave more carbs.
2. One of my weaknesses was hot buttered toast? Or pastries? Like cinnamon buns? The key is moderation: Don’t eat too much of unhealthy foods, but don’t starve yourself of them. Make healthy substitutions where you can.
3. Many diets say you have to stop eating after 6, or stop eating after a certain time. You can eat at whatever time you want, but eat conscientiously i.e. don’t sit in front of the TV; eat at the dining table, or with the TV off. Focus solely on your food. Put down your knife and fork (or sandwich, or chop sticks, or bread or whatever) after each bite, and chew 25 times, focussing on the taste of the food only. Savour every bit of food. The food will taste much better also this way. Also, by eating this way, you can actually taste how disgusting some foods actually are: e.g. processed meats.
4. Listen to your stomach. When you feel satisfied (Not full), stop eating. Just put your food away. If you are unsure, wrap your plate up, and keep it in the microwave/oven and go back to it if you feel hungry again. Just don't carry on eating. If you find this hard (Many people do as they were taught as a child not to waste food and always to clear their plates), then make and take smaller portions.
5. You can count calories if you find it easy. Food from shops now have calorie information on them (It’s the figure that usually has 'kcal' at the end of it). Make smart decisions, keeping in mind that the recommended calorie allowance for a woman is 2300 calories. If you are consuming a much larger number, slowly decrease your calorie intake by 100/200 calories a week. Jumping from, say 3200 to 2300 will be too great of a shock for your body and you will easily relapse. To lose weight, you need a calorie deficit diet. So you need to burn more calories through exercise than walking. E.g. If you consume 2300 calories, you need to burn at least 2301 calories to lose weight!
6. Lose calories by exercising. There may be some fun classes in your area, like Zumba (like the answer below suggests), or if you have something like the Nintendo Wii, that can also help. Make exercise fun: Walk the dog twice a day, ask your friends if they would like to join you on a stroll around the block, or simply go alone and enjoy the scenery and your surroundings. Start off slowly however: Don't go and try to run a marathon straight away!
7. You could sign up to a gym, but the problem with that is the high cost, as well as the fact that it may be quite a travel for you. Many gyms realise the tough economic times we are in, and so have reduced membership fees. But I use my natural surroundings: A jog/walk/run in the park, cycling around the block, walking the dog, Convert your garage/a spare bedroom/ a little space into a makeshift gym: An exercise ball, a few light dumbbells, a skipping rope etc.
8. Purchase a pedometer: It track how many steps you take, and they are very inexpensive, ranging from a couple of dollars for a standard one, or ranging to a couple of hundred dollars for a fancy one (albeit unnecessary features increase the price). Create a log book of how many steps you take, and try to increase the number everyday. A healthy goal is 10,000 a day, easily achieved by getting of the bus a stop earlier, walking to the store instead of driving or getting a taxi, climbing stairs instead of using an escalator etc.
9. Also keep a food journal of what you eat. Its shocking when you actually see all the junk you eat and really hits home when you see it all listed! See times where you stack when you dont need to and try to tackle this.
10. Before snacking or going for a soda, Have a glass of water. If you still feel the urge to snack, have an apple, or fruit. Once you do this, you will not feel the urge to snack on chips, etc as you will have already filled yourself with something.
11. Chew gum: It makes the brain feel you are eating something with the constant chewing motion of the mouth and so stops you from snacking.
12. Listen to music when exercising to keep you busy. Fast music really helps you to focus.
In short: Have fun with exercise and food. Experiment with different world cuisines, Google recipe ideas: Create a recipe book for yourself with all your favourite healthy meals, and keep your fridge/cupboards stocked up.
Hope i helped, and good luck. Sorry my tips are all jumbled up! I was typing as ideas came to me! :)
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I have told many people this... you like music right?well zumba! go to your store to buy the game or go to local gym.. if you put effort in dang you can loose 1,000 calories in a class! its a cardio dance class its SO awesome please try it out!!
also..
-drink PLENTY OF WATER
-EXERCISE daily!
-tone DOWN the junkfood if you eat any
-DONT GO ON ANY DIETS(MOST CAUSE MORE PROBLEMS IN THE END THEN WORK)
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