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Doctors and dieticians recommend losing weight gradually, allowing a whole month for every 4 to 8 pounds you want to lose. Do not starve yourself, or skip meals, or try throwing up.
Here's a program for the period in which you want to lose weight:
Try to get plenty of moderate aerobic exercise (intense exercise may damage your joints). It isn't essential to join a gym; you can do sit-ups, pushups, dumbbell-lifting, jumping-jacks, and many other basic exercises at home. Walk as much as possible. Bicycling and swimming are good too. Even for people who are not trying to lose weight, being active helps your digestion, your circulation, and other body processes.
Even more important than exercise, is avoiding junk foods and sweetened drinks such as soda. Try to avoid refined flour and pasta, processed foods, fried foods, and fatty cuts of meat. Preferably consume no added sugar, and as little added salt as possible.
Our great-grandparents didn't have the epidemic of obesity we see today, because they had a less-sedentary lifestyle, a much more natural diet, and they ate reasonably-sized portions.
Eat 3 not-large-portioned meals per day; do not skip breakfast; and avoid sugary snacks. If you want a snack, try (for example) an apple or a handful of unsalted nuts.
Limit your calories (best to consult a doctor or nutritionist concerning the amount), and weigh yourself at the same time each day, 2-3 times per week. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up.
Once you've reached your goal, increase your calorie intake somewhat, so that you can maintain your present weight. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular healthy foods. But keep checking your weight 2-3 times/week.
Avoid crash-diets, fad diets, diet pills, etc. These may be harmful, and need not be considered by people who have adopted an otherwise healthy diet.
More guidelines:
Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise.
Healthy nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories, in healthy forms (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water).
In general, an example of a healthy starting point could be a menu of whole-grain foods and bread, a good amount of vegetables, legumes, some fruits and nuts, fish, lean meats in not-large amounts, and some dairy. However, this may need adjusting according to one's lifestyle, age, health, weight and other factors at the outset; and also later, as one sees what works for him/her in particular.
Also...whenever you feel queasy, nauseous, constipated or otherwise not completely well, try to remember what you've eaten over the last several hours or the last day. This is one factor in adjusting one's food habits.
See also:
Could you describe a balanced diet?
Wiki User
∙ 10y ago
Wiki User
∙ 8y agoSports, exercise, eat healthy food like any normal person that wants to lose weight.
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Do 12 year old boy lose puppy fat as they get older?
A 12 year old boy will lose his puppy fat as he gets older. As boys grow, they tend to lean out, develop muscle and burn off the fat easier.
What is the average body fat of an 11 year old boy?
Depends how tall/short they are.
How much body fat should a 13 year old boy have?
well a 13 year old should not have more than 45% body fat i hope this helps if not sorry
How can a very overweight 37-year-old best lose body fat?
If you want to lose body fat, you are going to have to go on a strict diet. You also want to make sure you are exercising at least three days a week.
How can fat 14 year old boy get girls?
You can start exercising to lose some weight. But if a girl doesn't like you because you are fat she is not meant to be with you. She should like you for who you are not how you look.
Is 150 pounds fat on a 14 year old boy?
150 is not "fat" for a 14 year old, near this age muscles and your whole body grow, this puts a lot if weight on your body. I am 5'6 and im 151 and i only have a small body
How does a 12 year old lose stomach fat?
There is no way to reduce fat from any one area of the body alone. This type of "Spot Reduction" is a myth. Your body loses fat from all areas of the body equally. Doing abdominal exercises will firm and tone up the muscle under the fat, but has no direct effect on the fat itself. General weight loss is the ONLY way to lose weight from any area of the body.
How do you make your feet thin?
If you want to lose body fat from them, you will just have to do cardiovascular exercise and eat only healthy food. You cannot choose where you lose body fat from, only your body can decide.
If your body fat is already low is it harder to lose weight?
if your body fat is already low losing more weight is dangerous and can be deadly. your body needs fat. you need to gain weight not lose weight. remember muscle weights more than fat so if you must lose more weight be a little more lazier and lose muscle tone but in my opipion that is dumb
Where do you lose body fat when you lose weight?
You lose body fat from eating Chocolate :DD
How do you lose 95 pounds in two weeks?
It is not possible to lose 95 pounds of body fat in two weeks, or even two months. Realistically (unless one took part in something like the Biggest Loser TV show), it would take approximately one year to lose 95 pounds of body fat. .
Does your body eat muscle fat or body fat?
If you aren't eating, your body will eat the muscle fat before it eats the body fat. Don't try to not eat for the purpose of losing weight. You won't lose the body fat, and you will become very unhealthy.
