How To Lose Weight The Healthy Way? Diet And Exercise Plans Please?
February 24th, 2010 | 
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I need to lose 50 pounds by April/May. What is the best way to do it without doing anything unhealthy. Please help me out by letting me know any diet and exercise plans you may have that will help. This is really important to me so i will stick to it, I just don’t know the best way to do so. I weigh 185 and i’m 5’4 so yes I am overweight, my goal is 135. Please help!
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Tags: 14 Responses to “How To Lose Weight The Healthy Way? Diet And Exercise Plans Please?”
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If you can say no to alcoholic beverages please do. Alcoholic beverages too are not good for you. Beer can be fattening and the rest of the alcoholic drinks may not be fattening by themselves but after a couple of swigs you will be in no position to watch your diet and your appetite too will be something to battle with.
Your target for weight loss diet plans is April/May….so you have 4 months to reduce your weight…per month you need to lose 12 to 13 pound.. after that you can achieve your target till April/May.
it’s a bit difficult to fast weight loss diet but it will become easy if you will strictly follow some effective dieting tips..
some of the are as follows:
1. when you will get up from the bed 1st thing should take 1 glass of warm water without cleaning your teeth.
2. Do some aerobics exercises at least 30 to 40 minutes and increase till 60 minutes.
3. while your breakfast, lunch and dinner keep in your menu – skinned milk, brown bread instead of white bread, salads, soups, fruit, green veggies and sprouts. take less fatty food and sugar from your meal.
4. Take 8 to 10 glass of warm water in a day.
If you feel seek while dieting please consult your doctor. because we are going for short-term diet plan.
I hope it will help you to lose your diet programs and my answer will be useful to you..
Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.
Choose a variety of foods from all food groups every day. This is a fine way of keeping deficiency diseases at bay. Change the items included in your diet every day. This is an excellent way of keeping deficiency diseases at bay and it helps you to experiment with a variety of dishes and there by you do not get bored of your diet.
(Miku!)
I’m not trying to advertise HungryGirl, but the tips she does have in one of her newsletter is great.http://www.hungry-girl.com/askhg/askhgde…
She pretty much says what I say all the time to people who want to lose weight. :]
Also, be sure you’re getting at least 1500 calories a day
edit: Why the hell do I always get a thumbs down when I give a link? D: I am not a bot!
Boil your vegetables instead of cooking them, or even better, eat them fresh. However if you do not like eating your vegetables as it is, try steaming them without adding anything at all. This is probably the healthiest way to eat cabbages, cauliflowers and a host of other vegetables.
Nothing more than an egg a day. Eggs are not such a bright idea. It would be best to reduce your intake of eggs to maybe three in a week. But for those of you die hard egg fans, you may have up to one egg a day but nothing more than that.
Count the calories as you eat. It’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.
Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.
Instead of frying things try baking them without fat. Baking is by far a healthier method of preparing food than frying. Baking requires lesser oil or fat.
I have a weight problem but this product has helped me immensly..
http://snipurl.com/fatloss4idiot
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You can lose more body fat eating protein & fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter – add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won’t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it’s fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger the fat storage hormone insulin. The more protein the more the fat burning hormone glucagon is released.
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want “something” – have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese – pork rinds & dip or tuna/chicken/turkey/egg salad – steaks – a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.
Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg – let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs.
As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn’t gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.
I am adamantly opposed to low calorie dieting because most people lose a good portion of lean tissue (including vital organs like the heart) along with fat stores. There is no nutrition in fat stores, only energy. Most people get impatient and lower their calories and increase their exercise to a point where they lose so much lean tissue that when they return to what was maintenance level eating they are now accumulating more fat stores because their caloric needs have dropped due to the loss of this tissue as well as their metabolism slowing down to work more efficiently on fewer calories & it becomes a vicious cycle of dieting and more loss (including vital organs like the heart). This stress to the vital organs cannot be healthy.
As you probably already know, the same plan isn’t going to work for everyone, but I’m losing weight right now just like you’re trying to, and this is what I’m doing:
I stay away from all foods like cakes, ice cream, cookies, etc. It’s very tempting to eat these things, I know, but there are ways to stay away from them. One is not to buy them in the first place, the other is to brush your teeth right after eating and drink a glass of water so you’re not hungry anymore.
I measure out what I eat according to the servings on the Nutrition Facts. I know that seems obsessive, but if you measure out enough of different things, you won’t be hungry. Also when I eat I try to use smaller utensils (smaller bites), and chew my food slower and 10-15 times before swallowing it.
I do 10-20 sit-ups about 15 minutes after every meal. This takes the edge off what I just ate.
I work out every day, alternating from strength training to jumping rope. I do 500-750 jumps every other day, and on the days I don’t jump I strength train for 15 minutes. I listen to music while I do both of these things.
A half hour before I go to bed, I do 30 more sit ups. Again, this takes the edge off all the calories I took in that day, and you want to avoid going to bed without burning off most of the calories you ate, because your body then turns that into fat, and… yea, you don’t want extra fat on your body.
I sit up in my chair at school (maybe for you an office chair, or whatever you work in). Studies have shown that if you sit up in your chair correctly instead of slouching that you burn an extra 100 calories or so every day. It doesn’t seem like much, but a little can go a long way.
This plan, so far, is working for me, but everyone’s different, so you may have to tweak it a little. And you may not get the results in time, I’ll have to add. But good luck anyways, and I hope this helps