easy ways to lose weight • 07.20.07
Does anyone know an easy way to lose weight?
I feel ugly and fat and I wondered if there was any way that was easy to lose weight.
Weight loss is a global process and no magic answers. Ignore supplements for weight loss and pills and all the latest fashion. You have to think about many things, but most of them are related to the issues we have long known. There are many sensible things you can do that will make a big difference in the long run if you need to lose weight. It can be done in a healthy way. This is what has worked for me. Keep a food diary really helps. It will give a much better idea of how much you eat, when and why. Make some additional small changes – walk everywhere, always use the stairs instead of elevators, walk on escalators, get up and move at least once an hour if your work or 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 every day or almost every day. More active and watch less TV and spend less time on the computer. Buy a piece of exercise equipment for home and be strict with yourself about your use. Sometimes you can find mini-steppers or exercise bikes at thrift stores and secondhand shops for only 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, well as improve posture and overall appearance. Even if you can not go to the gym can work out at home using things from the house. Invest in a good workout with free weights. The series of mannequins is actually a good idea. In terms of diet, cut or reduce things like junk food, pop, fat, fast food. Coma more fruits, vegetables, whole grains, lean meat, fish. Especially if you choose a vegetarian lifestyle include natural peanut butter, hummus, fruit dry nuts. Pay close attention to get the nutrients your body needs to be healthy. Make your portion sizes smaller. Use a smaller plate – In our society we are accustomed to think that we need a big plate of food at each meal, and we do not. About a quarter of your plate of food should be protein and at least half of it should be vegetables. Learn to count calories. In your current weight and activity level, you may need about 2000 calories or more to maintain their current weight. So you will lose weight at a reasonable pace and healthy if you cut back to about 1600 or 1700 calories a day. Eat small amounts frequently, rather three large meals. Never skip breakfast. Include some protein at breakfast. That will help you through the day. Drink plenty of water for at least 8 large glasses of water a day, and more if very hot, if you perspire heavily, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not juice. You begin to see changes in your body. Vary your routine. Do not eat the same amount of calories every day (varies 1400 calories a day by 1900 or 2000, a few days), eating a variety of foods and making different types and amounts of exercise. Things you lose more weight effective if mixed from time to time so that your body does not fit anyone's routine. One area that many people overlook is getting enough sleep. It is much more likely to overeating or binge eating, if you're tired and not well rested, so I get enough sleep. Search web sites on nutrition, exercise, weights, etc. Here are some useful links. http://www.nutrawatch.com/ http://www.caloriesperhour.com/ http://www.helpguide.org/life / http://weightloss.about.com/cs/fitness/a/aa011503a. htm healthy_eating_diet.htm http://www.wikihow.com/Lose-Weight-the-Healthy-Way http://www.webmd. com / fitness exercise / features / non-weight-training? page = 4
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