Diet help, please read?
So this is the time that I teach myself some self discipline. No more sugar, no more junk food, no more fast foods, NOTHING. But I cant do this without some help.
My question is..
What do I eat? I need a strict diet with full detail, Calories to take in everday, ect.
Exercise plan?
I need all the help I can get.
Thanks in advance.
+10 best answer.
I am actually with Spark,and I agree its really helpful.
http://www.sparkpeople.com/
you get a Diet/exercise plan you can track your weight loss and there is a community too so there is always someone willing to help.they have some great workout vids too,and best of its free to join.x
March 31st, 2010 at 11:41 am
IF YOURE A TEEN GO TO
SPARKTEENS.COM
if youre an adult
go to
sparkpeople.com
THEY ARE AMZAING!!!
GOOD LUCK!
References :
personal exp
March 31st, 2010 at 11:59 am
I think you need to consult a professional who can tell you what is healthy and will help you lose weight. I havent used it but I hear that if you go on ediets.com you can start a weight loss plan on there … also I have friends who have plans through weight watchers and they like that specifically because they can go to meeting and meet people who have similar problems with food and goals … I cant really personally help though because all I do for weight loss is exercise and eat 5 to 6 small meals daily
Hope this helps a lil even though it wasnt specifically what you asked for … sorry
References :
March 31st, 2010 at 12:35 pm
I am actually with Spark,and I agree its really helpful.
http://www.sparkpeople.com/
you get a diet/exercise plan you can track your weight loss and there is a community too so there is always someone willing to help.they have some great workout vids too,and best of its free to join.x
References :
March 31st, 2010 at 1:00 pm
Here are some tips I hope will help u:
eat these foods for faster weight loss
turkey slices(they have them in the deli section with only 45 calories per serving)
Kashi cereals(all are whole grain and taste great!)
All bran crackers are a good source of fiber and whole grains
South beach diet bars in the peanut butter chocolate or vanilla crunch(taste great!)
carrots
salsa(dip your veggies in them because it fights cravings and speeds up metabolism) anything spicy helps to speed metabolism
celery(burn more calories eating)
blueberrie(great form of antioxidants)
green tea(speeds up metabolism)
water (drink 16 ounces first thing in the morning to help speed metabolism and an additional 80 throughout the day. believe me this helps with faster weight loss especially if the water is ice water cause your body has to work hard to warm it up thus helping you burn more calories)
whole grain bread or whole wheat bread (no white!)
salad dressings that are low calorie such as the ones you spray(10 cal for 10 sprays)
8th continent soy milk has only 50 cals for 8 ounces
fat free cheddar cheese
egg whites
low fat yogurt such as light and fit 60 cals per container
low calorie soups (fill you up fast)
bran buds(lots of fiber to keep you full plus aids in digestion and faster weight loss)
As far as execise goes find something that you love doing and stick with it. For instance here aresome form of cardio you could do: Elliptical, swimming, running (best form), speed walk, stair climb, or bike riding. Do 1 and a half hours a day 5 times a week and youll see results fast. Go to a gym and do some strength training a few times a week or if you cant just make sure you get a good stretch.
Other tips
6 small meals are best but try and keep lots and protein and fiber at at least 3 of your meals to ensure you feel full and satisfied.
dont eat past 7:00 at night or the food will just lay in your stomach
keep a food diary to make sure your not going over your calorie limit. Try and stay between the 1300-1500 calorie line
you could even try 1200 calories IF you want to do it quickly
Also once in a while it is ok to indulge a bit, but dont go overboard. Studies show it can boost your metabolism.
I wish you the best of luck with your weight loss journey
References :
March 31st, 2010 at 1:26 pm
Well I can tell you the foods you should eat…. for protein) chicken, fish, turkey, egg whites, lean beef, cottage cheese and some protein powder for a shake. Carbs) brown rice, whole wheat bread, vegetables, apples, whole wheat pasta, and some oatmeal. Good fats) flax seed oil, fish oil, olive oil, avocados and almonds…. As for calories that depends on how much you weight, how active you are, how much muscle to fat you have and what your goal is, so I OR ANYONE else on here cant answer that because we dont know any of that. And for excercise, just lift weights (moderate weight) and do cardio every other day for about 30 minutes a session.
References :
March 31st, 2010 at 1:47 pm
These advice will help you to make your weight loss program more effective.
Lose weight by several pounds
Don’t be embarrassed by how much weight you will have to lose. Take small steps towards right direction and you’ll be surprised at your huge progress when you look back. You hasn’t gained your weight overnight, so it’ll take some time to lose it.
Scale every week
Scale and measure your waist at least every week or two so that your body could make some adjustment. Be patient while your measurements are changing.
Share your weight loss way
Find a mate who’s losing weight too with whom you can be a good teachers to each other. Meet a couple times a week to keep up and go on reaching your goals.
Scales is not the last word
Don’t be upset if you feel as if your progress slowed down according to your scales values. Use measure type instead, it will give you more reliable and encouraging results.
Shop when you are full
Buy food only when you aren’t hungry to avoid buying food you would regret about later.
Set reachable goals
If you are sure you need more exercising, start from manageable goal, say, 10 minutes of walking daily, which you are sure consider as simple and reachable. Your self-esteem will grow as you’ll reach small goals you set to yourself.
Appreciate your success
With every 5 or 10 ponuds off, celebrate your achievement with a little gift.
Out of sight, out of temptation
Remove all unhealthy food from your fridge and shelves to avoid any temptations.
Make extra steps
When doing your daily routines, add some extra steps. Use stairs instead of lift, park your car in the distant end of supermarket parking, and get rid of TV remote control. Make slight changes that will help you in achieving your goals.
Seek help if you need it
If you need some help to pursue your weight loss process, ask for it immediately. If you made constant weight loss attempts that failed time after time, you need someone to support and help you. Weight loss trainer can significantly increase your weight loss rate and give you proper advice how to make your weight loss steady.
Why loosing weight is good for health
- There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.
How to make snacks healthy
Snack calories don’t count…
Do you know when you are on diet, if you eat something and nobody can see you, calories don’t count! Well that’s not true, but many of us really think that way. Learn how to avoid hunger pains between your meals.
Are you a secret snacker? Do you usually consume food when you are bored, upset or angry? There’s no single day without chocolate bar for you? Snacks…the secret sins for majority of people striving to lose weight.
Quite often people fell so guilty that they fell shy to talk about it openly. If asked about what happened to their food consumption around 4 o’clock in the afternoon, women for example start to laugh nervously or strafe themselves for being weak or out of control. This is not important – it’s fat free! If nobody sees, calories don’t count!
Your diet shouldn’t look like this.
Snacks for weight loss success?
You can lose weight without feeling hungry. You can learn to control your “snack monster” and your weight loss program can be focused around weight loss success and not failure.
It’s important to learn how to recognize your body cries for, the signals that your body gives you, and also learn to respond these signals appropriately – diet and blame are not the words that accompany each other.
Hunger is a way the body tells us that we need to replenish our exhausted nutrients. Unfortunately, our body cannot tell us “I need more vitamin D”. The whole story would be much easier then! Most of us interpret hunger pains as if our body tells “I need more fat” or “I need more sugar”.
Key poins to healthy snacks
The keys to healthy snacks are:
* Knowing which food to avoid
* Planning – organize yourself
What is a healthy snack? Snack that contains low sugar or sugar-free, low of salt or sodium, free of white flour and saturated fat. Check for food labels to learn what is inside. Lots of meals now have "fat free" labels but contain much sugar so calorie inflow is guaranteed. Don’t think that "fat free" means healthy! Western people consume more and more "fat free" food, but obesity grows in greater rates than ever before!
Vendor machines don’t contain healthy snacks
Best food for healthy snacks
Here are some ideas on healthy snacks:
* Raw veggies like celery, морковь, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini, maybe served with a low fat sauce
* Fresh fruits
* Low fat quick breads and muffins
* Low fat cereals, mixes of popcorn and grain cereal for snack
* Low fat yoghurt with fresh or frozen fruits, same as low fat milk
Organize yourself to keep on losing your weight
* Plan to have a snack in the mid morning and in the mid afternoon. It’s much better to bound your hunger than starve.
* Plan your snacks as a part of your overall plan of daily food.
* Organize your week – especially when you work outside your home. Make the list of snacks for the whole week and make sure you have bought all the foods in advance. Buy enough to hold out the whole week.
* Vary your healthy snacks not to get bored
Studies show that people who have healthy snacks four or five times a day, are less prone to obesity as comparing to those who eats three or less times a day.
Remember, snacks can be great for you!
How we are gaining fat?
Have you ever been wondering how we become fat?
Reasons for gaining fat
There are two major reasons for gaining fat:
1. Excessive calorie consuming
2. Consuming high-glycemic carbohydrates
The sources of excessive calories can be carbohydrates, fats and proteins as well. There are two ways of getting fats into blood stream in our body.
Process of fat gaining
Let’s see how the process of storing fat occurs.
The first way: Dietary fats are passing through the intestines in the form of chylomicrons (long chain fatty acids) and then convert into triglycerides, which is the only form for them to travel freely in the blood.
The excessive fats are being stored in fat cells under the process called lipohenesis.
The second way: Fats are also produced by the liver in the form of very low density lipoproteins (VLDL), that are also converted in triglycerides.
The liver has the ability to transfer carbohydrates and proteins in fats in case of their excessive consumption and if the body doesn’t need them for recovery and tissues regeneration.
Chylomicrons (fats from the intestine) and lipoproteins (fats produced by the liver) are capable of stimulating the synthesis of lipoprotein lipase (LPL), which is an enzyme that is produced in the fat cells for the conversion of triglycerides into free fat acids and glycerol.
Fats can delve into fat cells (adipocites) only in the form of free fatty acids.
Inside the fat cells free fatty acids need glycerol to be turned back into triglycerides, in which state they can be stored.
The role of insulin
Now comes the part of insulin here. As well as lowering sugar blood levels, insulin stimulates fat cells to produce more LPL. It also decreases the capacity of fat cells to spend fat being stored in them.
Another insulin capacity is transporting glucose to the fat cells. Glucose is the major source of glycerol needed for conversion of free fatty acids into triglycerides.
Insulin also makes it easy for carbohydrates to turn into fats by activating enzymes that are necessary for this process.
Insulin is the main provider to the process of storing adipose tissue, or fat.
As we can see, eating much high-glycemic carbohydrates promote gaining fat, because they stimulate the spiking of large dozes of insulin into blood stream for the short time.
How to reduce fat gaining
In order to prevent the above mentioned processes, we should behave as follows:
* Keep our daily calories as the maintenance level, to avoid transferring carbohydrates and proteins into fats, as well as introduction of large amounts of triglycerides from dietary fats in our blood.
* Consume moderate amounts of low-glycemic carbohydrates, to evade abrupt leaps of insulin level.
Among the weight loss supplements the most fresh and effective by now is Proactol fat binder. Its fat binding capacities are clinically proven to bind over 27% of dietary fats to prevent them from digestion. It also slows down the glucose absorption that prevents free fatty acids from converting to triglycerides. Proactol is the first weight loss pill to be approved by MHRA as “medical device product” for the treatment of obesity:
http://track.moreniche.com/hit.php?w=122934&s=38&a=5
References :