-And: what types of exercices are the most efficient?
Answer:
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.
slim fast and excersise
see a dietition or doctor
Don't restrict your diet - instead, switch all your whites to browns (brown bread, etc.) and instead of eating candy, eat fruit --- fill in snacks with your favourite fruits and veggies. If you're craving salt, have some nuts --- or if you're craving salty-sweet things, have some cereal! DO NOT ENTIRELY RESTRICT YOURSELF. Restricting yourself = failure. What you need to do is slowly replace unhealthy foods with healthy foods until you don't crave the unhealthy ones anymore.Drink lots of water and green tea throughout the day. Eat more often in smaller portions. This will boost your metabolism.And cardiovascular exercise (running, jogging, walking, roller blading, cycling, etc.) is the most efficient exercise for losing excess weight.Good luck!
Don't really need to change your diet, just eat smaller portions, and walk to places instead of driving if they are in reasonable distance
-eat smaller portions
-avoid high fat junk foods, sodas, saturated fats
-read labels
-avoid liquid calories
-eat good fats (flaxseed, sunflower, evoo)
-eat nutrient rich/ low calorie foods (veggies, fruit, lean meats)
-eat fiber rich foods (they keep your "guts" clean/healthy and lower caloric intake and cholesterol
-drink water, unsweetened tea, soda waterdiets do not work. lifestyle changes do.
exercise is important because in addition to losing weight aerobic exercise increases your everyday capacity for work. you won't be as tired completing the same everyday tasks. additionally strength training is important because increased muscle mass = more calories burned. exercise is also goo for the brain, no joke.unless you are at a *very* unhealthy weight do not use pills or quick diets. the discipline and good habits, not to mention sense of accomplishment, you'll gain are invaluable. i've lost 45 lbs, and before this, i gave zero consideration to eating a healthy diet, now i love eating healthy food because i know it's good for me. it's a slow process, and you'll find foods and exercises that work for you. I cheat. i eat pizza sometimes, and eat out occasionally. you just have to make sure not to go all the way. choose a healthier option. have just one slice and follow it up with water and an apple. you might, as i did, find, that much of your hunger is actually thirst. hope this helps.
Walk and do crunches and flexibility. Use the food pyramid designed by the government and restrict intake and portion sizes as directed. Yo will lose 2 to 8 pounds a month and will likely be able to keep it off permanently. Any other diet is guarenteed to rebound to higher weight.
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Try eating a a balanced diet.eat lots of veggies and try to eat the veggies on the plate first,then the protein( good protein-turkey,fish)and then the carbs( good carbs-brown rice,whole wheat pasta).drink loads of water,about 2-3 liters of it everyday
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