Hi, I want to loose weight & my tummy...what is the best thing to do so that res!
Question: One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week. This can be done by reducing the daily intake by 500 calories per day (500 x 7 days will provide a deficit of 3,500 calories per week). To lose 2 pounds per week, a deficit of 1,000 calories per day is required. If this seems impossible, physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis. Therefore, one does not need to experience significant food deprivation. The lowest intake per day recommended for females is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day. The lowest level recommended for males is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised programme.
A key to weight maintenance and weight loss is to increase daily activity - things like taking the stairs, rather than the elevator or walking rather than driving when possible make a real difference.
Eat plenty of vegetables, fruits, and grain products like wheat.
Increase the consumption of complex carbohydrates like whole wheat, millet (jowar) and barley (bajra)
Restrict refined products such as flour (maida) and its products such as bread, noodles, macaronis and pastas in regular diet
Restrict fat and cholesterol rich foods. Only non-vegetarian foods (like eggs and dairy products) are good sources of cholesterol, however saturated fatty acids present in butter, ghee, vanaspati and coconut get metabolised to cholesterol in our body
Reduce the amount of sugars consumed
Consume raw fruits and vegetables in form of salads and raitas in every meal. These provide adequate vitamins, minerals and fibre. Fibre is essential as it aids in digestion, has an effective role in managing obesity and cardiovascular problems
Limit salt intake
Have small portions of food at a time
Do not skip meals
Have regular meal timings
Do not eat while cooking and watching television
Drink plenty of water (6-8 glasses) in a day
Exercise regularly. Do brisk walking at least for 20-40 minutes in a day
The best exercises that are sustainable and safe to loose weight are aerobic exercises. Aerobic exercises usually involve vigorous exercises sustained over a period of several minutes and their effect is to increase the efficiency of the lungs, heart and blood circulation, which are collectively known as the aerobic system. Short and sharp bursts of activity which rely on the body's reserves of oxygen do not produce a similar improvement. Exercises should increase strength and mobility and also aid relaxation. You can choose walking, swimming, bicycling as per your fitness level and increase gradually. You should plan on 20-minute sessions at least 3 times per week. Gradual changes in eating habits will help encourage a permanent lifestyle change. A slow weight loss of 1 or 2 pounds a week, until the desirable body weight is reached, is best.
Answers: One pound of fat contains approximately 3,500 calories, so to lose one pound a week, a person should consume approximately 3,500 fewer calories per week. This can be done by reducing the daily intake by 500 calories per day (500 x 7 days will provide a deficit of 3,500 calories per week). To lose 2 pounds per week, a deficit of 1,000 calories per day is required. If this seems impossible, physical activity also contributes significantly to weight loss. The deficit of 500 to 1,000 calories can come from a combination of increased physical activity and reduced intake on a daily basis. Therefore, one does not need to experience significant food deprivation. The lowest intake per day recommended for females is 1,200 calories, unless they are in a medically-supervised, very low-calorie regimen which may have a daily level of 500 to 800 calories per day. The lowest level recommended for males is 1,500 calories per day. A very low-calorie diet can also be used by males if they are in a medically-supervised programme.
A key to weight maintenance and weight loss is to increase daily activity - things like taking the stairs, rather than the elevator or walking rather than driving when possible make a real difference.
Eat plenty of vegetables, fruits, and grain products like wheat.
Increase the consumption of complex carbohydrates like whole wheat, millet (jowar) and barley (bajra)
Restrict refined products such as flour (maida) and its products such as bread, noodles, macaronis and pastas in regular diet
Restrict fat and cholesterol rich foods. Only non-vegetarian foods (like eggs and dairy products) are good sources of cholesterol, however saturated fatty acids present in butter, ghee, vanaspati and coconut get metabolised to cholesterol in our body
Reduce the amount of sugars consumed
Consume raw fruits and vegetables in form of salads and raitas in every meal. These provide adequate vitamins, minerals and fibre. Fibre is essential as it aids in digestion, has an effective role in managing obesity and cardiovascular problems
Limit salt intake
Have small portions of food at a time
Do not skip meals
Have regular meal timings
Do not eat while cooking and watching television
Drink plenty of water (6-8 glasses) in a day
Exercise regularly. Do brisk walking at least for 20-40 minutes in a day
The best exercises that are sustainable and safe to loose weight are aerobic exercises. Aerobic exercises usually involve vigorous exercises sustained over a period of several minutes and their effect is to increase the efficiency of the lungs, heart and blood circulation, which are collectively known as the aerobic system. Short and sharp bursts of activity which rely on the body's reserves of oxygen do not produce a similar improvement. Exercises should increase strength and mobility and also aid relaxation. You can choose walking, swimming, bicycling as per your fitness level and increase gradually. You should plan on 20-minute sessions at least 3 times per week. Gradual changes in eating habits will help encourage a permanent lifestyle change. A slow weight loss of 1 or 2 pounds a week, until the desirable body weight is reached, is best.
do 50 sit ups, then 50 turn sit ups...and then 20 back pull ups...100 star jumps xx everynight
running is the best (along with the workout, you are getting the body vibrated while running, so running is faster when compared to other workouts when it comes to reducing tummy and weight).
however, if you have access, it is better to check with the qualified gym instructor.
though u might be expecting a fast result..but vigorous exercise is not advisable , but yoga is always better as there wil b no side effects ! do 'asanas ' which put pressure on ur abs! ...n for reducing tummy ,the best way is doing prana yaama... !
all the best!
as you overeat and your body stores the excess as fat, it tends to store it around the middle first. the thing is losing tends to go the opposite, so you tend to lose from the limbs in toward the core and stomach. you can't pick and choose where the weight comes off. it doesnt work that way. you have to lose the weight all over, and that comes down to a long process of eating right and exercising. there are no shortcuts that have long term results in this stuff.
well i was over weighted i lost 66 pounds in 3 months i don't know if that is fast but i tell u what i did in the morning i used to eat fitness not too much of it don't eat to get full u eat to stop Ur hunger after at 1 o'clock i eat 2 steak no oil and a cup of diet Pepsi and at night i wouldn't eat any thing if u get that hungry at night just eat rice cake oh i almost forgot i used to ride my bike every time i get hungry to forget my hunger
Control your eating habits. Eat little , exercise regurlary. Start brisk walking in the morning for an hour. You will start feeling a change in yourself in a couple of weeks.
stop eating carbs,minimize ur fat intake and drink 1 to 2 gallon of water,In the gym try to do sprints on treadmill and no masterbation for at least 3 months and no beer either
don`t buy junk foood at all. if you`re at a party, stay away (at least 10 metres) from the food.