You need to eat 5-6 small meals a day. Eat some protein with each meal! Cut out all refined sugar!!! Also add more fiber. The fiber and protein will fill you up, helping you to cut down on your unhealthy eating. Also by eating more than 3 meals spread out through the day you will kick your metabolism in high gear. Here is a general meal for a day:
Breakfast: 2 poached eggs
whole wheat toast
1/2 cup fruit
Snack: Cottage Cheese with veggie
Lunch: Turkey, lettuce, tomato, whole wheat bread sandwich
1/2 cup fruit
Snack: Protein Shake
Dinner: Turkey Burger ( no bun )
Side of brown rice
Side of Broccoli
Then exercise regularly 4-5 days a week. Do both cardio and lifting. But on days that you do both. Do lifting before your cardio and you will maximize your fat burn.
So Example :
Monday - 30 mins lifting then 1 hr cardio
Tuesday - 1 hour lifting
Wednesday - Rest
Thursday- 30 mins lifting then 1 hr cardio
Friday - 1 hour lifting
Saturday - Rest
Sunday - 30 mins lifting then 1 hr cardio
A minimum of 45 minutes of aerobic exercises such as swimming and running are very good for one's cardiovascular health, however, the best exercise to lose weight is weight-lifting. Focus on exercising your largest muscles--legs and back-- for the best work-out.
The best exercise to lose weight is moderate aerobic exercise. This is movement which elevates your heart rate, but allows you to still carry on a conversation. For weight loss, the activity should be sustained for more than 20 minutes. The longer you continue the activity after the first 20 minutes the more calories you will burn.
Also, as your fitness level increases you will notice that you need to increase the intensity of the activity to raise your heart rate adequately. My favorite recommendations are walking, jogging, dancing, and bike riding.
1) An exercise for your chest muscles (and more), is described in this linked page.
2) For your arms and back, alternate between pushups on the floor, and pullups to a chinning bar. These strengthen different arm muscles, so just one is only half as good. You can make a wooden chinning bar in a doorway, or purchase a metal one.
3) An exercise for your stomach abs (and more), is described in this linked page.
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, and will help improve your mood.
Other information:
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. A cycle of diminished physical fitness will happen if you diet too quickly (too drastically). As soon as you ease up on a drastic diet, your weight will balloon up once again.
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. Cut down on added sugar and added salt. Even for people who are not trying to lose weight, it is recommended to have no more than about 6 teaspoons of sugar per day (and many processed foods contain sugar, corn syrup or the like).
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?
What features would a good weight-loss program have?
Different types of fat - which are healthy?
Is it possible to slim down in just one area of the body?
Disclaimer: Sensible diet plans such as the one above may be good for most people, but there are exceptions. Some people with complications such as glandular or other disorders, may find the above plan to be insufficient. If one keeps gaining weight despite eating healthily, professional advice may be needed.
the best work out is to use some cardeo and muscle workoutand apply the FITT principle FITT stands for Frequency Intensity Time Type
Well, surprisingly, walking or running. Walking is even better that swimming, because you are using every muscle in your body, and you don't have the water supporting you.
There is no exercise for the cardiovascular system that is "best" for everyone. Any exercise that makes the system work is "good," such as aerobics, swimming, walking, jogging, sports, etc.
Pushing away from the table. If you use more calories than you eat, you must lose weight. So diet goes with exercise.
Push ups, dumbells etc.
the tredmill, and push-ups. would probably be the best.
The best way to lose weight is to do cardio workout (also known as aerobic exercising) and to do some sort of ab workouts. Weight training of any sort will strengthen your abdominal muscles. Talk to your doctor or do some research to find out what exercises are best for you.
It depend on how much you workout.
The workout burns calories which is supplied through foods we eat. When we burn off these were lose weight, put muscle where it is required to be and gain better cardiovascular health as well
No it doesnt, it makes you put ON WEIGHT.
An elliptical workout would be great for toning or someone looking to lose an amount of weight. An elliptical workout is an complete workout, you will build muscle along with loosing weight or toning.
There are many ways to help you lose weight effectively. Having a good workout plan and eating habits are always the best start. It is important to do resistance training and help strengthen your muscles.
The application helps in tracking your workout performance-thus the more you work out the weight you have potentially to lose.
Believe it or not there are websites that feature sandbag workout routines. One certified workout is at: www.ultimatesandbagroutine.com. Sandbags are a great way to lose weight.
Weight loss exercises are good to lose weigh fast. There are many exercises, which are helpful to lose weight quickly. Proper diet is also important to lose your weight. According to your best physician advice, you can try to lose your weight,
There are dozens of websites offering free workout plans to lose weight. One of them is www.freetrainers.com, or www.workoutbox.com or www.exerciseabout.com.