How to Lose weight

My friends and I talked yesterday and the topic losing weight was brought up so I google last night about the topic and here's what I found from WikiHow

How to lose weight the healthy way

Steps:
  1. Instead of the traditional 3 meals a day, eat 5 to 6 smaller meals a day.
  2. Avoid chocolate, cake, brownies, potato chips, ice cream, or any junk food.
  3. Never starve yourself. It shuts down your metabolism, makes you feel woozy, tired, and makes you hungrier. It also can affect your teeth, causing them to be sticky and full of plaque.
  4. Eat plenty of fruits and vegetables, especially if you feel like snacking or for dessert.
  5. Aim to eat 'good carbs' (which have a low glycemic index) such as brown rice, oats, wholewheat bread and wholewheat pasta. Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight, negating your morning bike session.
  6. Don’t forget about exercising! When trying to lose weight, some people can get so wrapped up in cutting calories and portion sizes that they forget about the importance of exercise. If it's hard to start an exercise routine, use Monday as the day to recommit. Take part in a Monday Mile, enroll in a fitness class, or make a schedule to exercise for the week. Healthy Monday is a national non-profit public health campaign that encourages people to use Monday as the day for all things healthy.
  7. Consider using "High Intensity Interval Training"
  8. Maintain a steady intake of protein - aim for a minimum of 'your body weight in pounds' (in grams) of protein - if you would lke to build a bit of muscle, double that, and begin some weight training - this will supercharge your metabolism and greatly increase your body's fat-burning ability.
  9. Go on the exercise bike for 20 minutes and on the treadmill for a half hour daily. Morning is the best time, because it burns your calories, but do it after breakfast.
  10. Alternatively, go on the bike immediately after waking up, as you have had no food in your sytem all night, and therefore the first place your body will get energy from is the fat stores (not the muscles because you are using them) - bear in mind that after the bike, wait about 20 mins and eat a solid breakfast so your body knows you are not starving (this will be detrimental to the cause).
  11. Wake up at a normal hour like 7:00, or 8:00 or 9:00 if you are pushing it. Go to bed before midnight--your body needs at least 8 hours of sleep to function the right way.
  12. Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.
  13. Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda.

Tips:

  • Try not to eat at fast food restaurants, as their food is full of fat and calories. Subway does have some healthy options. However, if you do choose fastfood, stick to the healthier end of the menu (Most places are adding a variety of salad and fruit options to their menus!)
  • If you think you're going to have a hard time staying on your diet, ask a friend to go on it with you for support.
  • Get your whole family involved, because if the family doesn't change their eating, you will have difficult times avoiding those sweets and etc
  • You burn calories before you burn fat. So it is better to have a higher calorie snack then a high fat snack
  • A lot of junk food comes in reduced fat by whatever percent, or low fat, low calorie, or smaller portions. Try to only eat 2 items of "healthier" junk food a week such as crispy minnies and low fat cookies.
  • Remember that 1 pound of fat is 3500 calories. However, one ice cream cone and 2 tbsps of peanut butter is 500 calories.
  • Keep the veggies near the front of the fridge. That way, when you open the fridge, you see the veggies first.
  • Don't drink any beverage that has plenty of sugar in it. Always drink water, it's good for you.
  • Try not to eat after 8:00. If you get hungry, snack on fruits or vegetables.
  • Remember not to eat anything right before bed because whatever food you eat stores in your body as fat.
Warnings:
  • If you change everything immediately, you are going to crave things and over eat. Do this in a slow process.
  • Don't try to drop weight quickly. Your body resists quick weight loss and tries to retain its stored fat. Trick your body into losing the weight by doing it gradually.

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12 comments:

Ron Centeno said...

Yes, you tend to look younger and have more stamina if you lose weight the healthy way than go on a crash diet.

Great advice!

Amelia said...

even if you et chocolates opt what-not, don't forget to exercise. even if your cutting food intake but if you're not engage into physical activities ...it's just useless..exercise is a big factor of you want to lose weight

WarPony said...

Last year I started going to sparkpeople.com and following their program (because it is free, hehehe) which basically coaches you through many of these same steps. I only worked out for about a half hour to 45 minutes a day 3 or 4 days a week, and made sure to eat enough but not too much (and of the right things, though I still allowed myself to eat tiny bits of junk food so I didn;t feel like I was missing out).

I lost 55 pounds in 6 months!!!!!

Prachi said...

Hey ..
Nice blog post.
I have done almost over 500 articles on weight loss last year for my ?Us client and all of them were done in similar vein- go naturally for weight loss instead of rigorous gym sessions and starving-to-death dietary plans.
Cells get used to less eating for the time being and the day you leave your diet plan they make up and you tend to eat more than your cells can afford.
Good Read!
:)

armywife65 said...

I gained back my 8# when we moved to our new military post. So, what I did is, a test. I stopped soda, for 1. it's really killing us anyway and 2. when we drink soda, we get bloated.
Now that I stopped soda and cut out fast food, still doing my 2-3 dys a week in the gym, I have lost 4# in 2weeks. I believe it was mostly because of the soda I was drinking.
see my article on soda:
http://sheilaontheweb.com/2009/02/diseases-linked-to-soda/
I still eat chocolate, but dark chocolate only, I exercise 2-3dys/week. I walk and jog(if my knee permits) for 2-4 miles on the TreadMill and 2-4 miles on the stationary bike. I do not over dot it.
Drink plenty of water but do not over do it.
If you want to eat junk food, you will have to work our harder, but also your arteries are in jeopardy. I don't eat red meat hardly at all, maybe once a month if that. I eat a lot of Turkey meat. When I do eat, I eat just til I'm satisfied, not full and I eat several small meals through out the day.

businessvartha.blogspot.com said...

nice work done...steps are not so easy for a foodpick to follow

businessvartha.blogspot.com said...

nice blog post. people are really suffering from more weight. thanks

businessvartha.blogspot.com said...

Most of the people are trying to loose weight on depending drugs. we feel that its an unhealthy practise.Any genuine step to reduce weight is appreciable

Simple Weight Loss said...

If you really want to lose weight go to: www.combatingfat.blogspot.com

nathadale said...

this one is helpful. thanks :)

shadowmoon said...

Even though some of the steps are really common sense people still forget.
Others aren't so well known.
Either way, some fine tips here and remember, you can eat anything even when on a diet, you just can't exaggerate!

Chowhound said...

I found this to be really interesting, I even stumbled upon WarPony's sparkpeople.com site and I am thinking of joining. I have about 30 lbs to lose and it would be awesome if I can fit into some of my old clothes again... Damn my food blog, lol, it's probably making me fatter... I'm so addicted to blogging and cooking though. If it has one benefit, it's that we're eating out less. Restaurant food is not really that good for you anyway because it has more fat and the servings are bigger than what you would normally give to yourself.