admin answers:

Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we’ve known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.

Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.

Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.

Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.

In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.

Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.

Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.

Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.

Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.

Vary your routines. Don’t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn’t adjust to any one routine.

An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.

Check out websites about nutrition, exercise, weight training, etc.

admin answers:

You can’t.

admin answers:

I lost 10 pounds in 3 weeks by adding two tablespoons of Olive Oil to one of my daily meals.
I can not exercise, due to a medical condition.
I continue to lose weight by adding olive oil to my food. It’s a simple diet technique I found works for me.

admin answers:

The easiest way by far to lose weight is to eat healthier. Fat burning would best be done by using the treadmill and just run often as possible. However if you want to tone I recommend just doing easy excercises. For chest I do as many pushups as possible 3 times in a row. For abs I hold the plank to begin (lay down flat with your hands held together, elbows far apart and push yourself up and hold the position for as long as you can) then I do crunches or leg lifts (just lay down put your hands under your bottom and lift your legs to 90 degrees.) For your thighs just kneel and lift one leg till it aligns with your body. Just look up any muscle group you wanna work and there will be plenty of different work outs

admin answers:

You sound like me at that age! One of the best resources I’ve found is sparkpeople.com I use it to plan healthy meals for my husband and I. It also has a handy fitness planner that you can go into to create workouts tailored to what you have available to you as well as what you enjoy doing. I’ve dropped 25lbs with the help of sparkpeople.com and I would really encourage you to use it to find what you need. (Lots of easy to read articles on health and fitness too!)