need help in diet plan for weight loss?
Hi, I am from India and I am planning to loose body fat. I was going to gym regularly but did not see much results since I did not change my diet. I am from south India and my meal consists of rice and dal. I get lost when I see the diet plans.
1. Some tell that carbs are necessary but some tell to avoid rice? Why is carbs necessary and what is the best food for carbohydrate ?
2. About saturated and unsaturated dat. Do we need fat while reducing body fat and if necessary what should be the quantity?
3. What should be my pre workout meal and post workout meal? I am a vegetarian and I am a software engineer so that make my job sedentary.
4. Also since I go to the gym in the evenings (7pm), and I have my lunch at 2PM, i will be feeling hungry by the time I plan to go to gym and this makes me to eat something @ 6PM after which either I do not feel like going to gym or I skip my dinner.
What should I do for all the points mentioned above. I am a vegetarian and take eggs..
weight loss cardiff answers:
I hope these tips would help you.:)
Weight loss tip 1: Decide how much weight you need to lose – Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn’t a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.
Weight loss tip 2: Time management – This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking – all within your current work and home life routine. If you don’t do this now, your days will be rushed and unplanned, and you won’t be able to sustain your weight loss efforts.
Weight loss tip 3: Stock your kitchen – Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step – cooking healthy meals at home.
Weight loss tip 4: Eat healthy homecooked meals – Whether it’s you who’s cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who’s lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you’ll start seeing results in no time.
Weight loss tip 5 : Start a cardio + weights workout – A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.
Weight loss tip 6: Alter your snacking habits . Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that’ll satisfy every craving of yours.
Weight loss tip 7: Have at least one active hobby – It isn’t sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn’t a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you’ll have fun along with the healthy weight loss
Weight loss tip 9: Drink plenty of water – You’ve known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it’s time to stop that. Check out some exciting ways to make water interesting and you’ll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.
Weight loss tip 10: Plan healthy vacations – Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren’t impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that’ll help you stay fit forever and not short term weight loss quickfixes
Successful weight loss plan?
I currently weigh 70kg, and I want to try lose 10 kg in 8 weeks. Is that possible? If so, how? If you have any great workout plans for me and diet plans, please email me at email@example.com
I have a gym membership so I have all the great equipment readily available to me, all I need is the knowledge, help? Please?
I’m looking for serious answers.
weight loss cardiff answers:
Go wheat free. No pasta, pizza, bread and so on. And no food
after 7 p.m. People achieve marvellous results with it. Depending on
your initial weight, you can drop upwards from 20 pounds a month. If
you don’t eat wheat then you don’t eat all those sticky, fatty goey
cakes, you don’t eat junk food, and you don’t eat biscuits. But your
diet is still balanced. It costs nothing, and you do not have to
calculate points or to buy special meals or plans.
Gym Routine for Toning Up & Weight Loss
Working out at the gym can improve your fitness level, develop muscle
tone and help you lose weight if follow a plan. Outline your course of
action to include the five components of a balanced fitness routine
and your time will be well spent.
The Five Components
The five components to a balanced routine include cardiovascular
endurance, strength training, flexibility, core-strengthening and
balance. You do not need to incorporate all five elements into your
training every time you workout, but you will want to make sure they
have been included during the course of several days. You should
include cardiovascular workouts three to five times per week and
strength training twice a week, that is a good schedule to start with.
Monday, Wednesday, Friday: Cardio
On these three days, you will want to use a cardio machine at your
gym. A good choice for beginner through advanced-level fitness is the
elliptical machine. Other options are the stationary bikes,
stair-steppers and treadmills. Your cardiovascular workout will last
for 20 minutes. Start out going at about 50 percent of the maximum
exertion you are capable of — or level five out of 10. Stay at this
moderate level for two minutes, then increase either your speed,
resistance or incline to make your exertion more difficult, or level
six for one minute. Continue increasing your level of difficulty for
one minute intervals until you reach 90 percent of your maximum, then
return back to level six for one minute. When you are on your last
interval cycle, or when you hit 19 minutes, give 100 percent effort
for one minute. Then take it down to a level four for your last
minute. You will want to stay at this lower exertion level long enough
to return to as close to your normal breathing as possible before
ending your cardio workout.
Monday, Wednesday, Friday: Resistance
You want to make sure to include all of you major muscle groups over
the course of the week if you do not include them all daily. The major
groups are back, chest, legs, abdominal, biceps, triceps and
shoulders. Remember to work opposing muscle groups such as chest and
back. If there is a chance you might miss a day, try to include all
the major groups each time you workout. Also, alternate between using
free-weights and machines for even greater variety and faster results.
Do three sets of weight-bearing exercises per muscle group. The first
set should be heavy, but comfortable. For you that might be a bicep
curl that weighs 10 lbs.; do 12 repetitions. The second set should be
heavier than the first so try 12 lbs.; do 10 repetitions. The third
set should be your heaviest and it should be difficult to finish; do
Tuesday and Thursday
Some trainers will tell you that interval training burns the most
calories and others will tell you hard and fast cardio is the best
training to lose weight. Do both and you wont have to worry. Pick your
machine; you will want to work out at an exertion level around
75-percent of your maximum ability for a solid 40 to 45 minutes with a
five minute cool down at about a level five out of 10. These are good
days to do abdominal exercises if you did not have time on your
interval days. Use a stability ball to do 25 crunches, four times, for
instance. Spend at least 10 minutes after your workout stretching.
Saturday and Sunday
Take Saturday to enjoy an activity with your family or to have fun.
Make it something where you will get your heart-rate up, but you might
not consider it a workout. Consider roller-skating, dog-walking or
bicycling. And on Sunday, let your body rest. Your body needs a day to
recuperate so that you can continue your fast-track towards meeting
your fitness goals.
i am 14 years old and i want to lose weight cuz im over weight i am 90kg, and that it alot 4 my age so plz can some one give me some advice and a weight loss plan. and also tell me how to stick to my plan .
just to inform u i have a big problem , that i cant stop eatiing sweets.. somebody plzzzzzzzzzzzzz help me
thank you very, very, very much
weight loss cardiff answers:
To achieve any weight loss, you really need to excercise and eat an overall healthy diet that consist of complex carbohydrates (whole wheat foods that would be great for fiber and needed nutrients), lean protein to help build muscles and repair your body, and good amounts of fat for energy and needed nutrients the body needs that your body cannot create on its own.
By making a few adjustments to your current diet (such as switching to water in place of juice and soda, etc, snacking on fruits and raw veggies instead, chosing whole grain products instead of enriched foods, etc) can also help you to shed some weight (depending on how your current diet is). Also cooking healthier (using a cook spray, switching to olive oil, grilling and steaming more often than pan frying and deep frying, etc.) And to help lessen your sweets consumption, try at least limiting yourself to only 2 or 3 a day. And try having healthier sweets like yogurt, all fruit frozen bars (some are only 90 calories each, and with calories so low, that a treat you could possible have each day), jello, 90 calorie or lower pudding cups, fruit, and low calorie ice cream bars (such as skinny cow, weight watchers, etc.)
If you try interval cardio training and some weight lifting/resistance training, not only will you lose weigh, but you will also help your body become more leaner and tone looking and your core will become stronger.
It is good that you are thinking about trying some types of cardio that you may like such as walking, biking and skating. These new habits introducted into your life will help to intially burn soem calories, but you will need to also make sure you eat healthy. Also try to change you your cardio from time to time to challenge yourself and to avoid hitting a plateau such as jogging, hiking, swimming.
Try doing some ab work and don’t forget to work out your obliques (your “love handles”)
Also because muscle does weigh more than fat, you may be heavier essentially, but leaner too. Eventually the more muscles you will build, the more weight you can burn. More muscles will help you burn more calories at rest. And then eventually the fat/weight will come off… But everything takes time. Remember, it is possible to be leaner and stronger, but weight more. But don’t give up and stay motivated… We all hit plateus. Also remember, that every one is a different individual and that we all lose weight from different places at different times. Your body choses when it is time, just be patience.
And please note that if you try to lose a lot of weigh in a short amount of time, your body will really go through some health problems. Some risks could be that your hair may grown thinner, your periods may not be regular anymore (which is not a good thing), and your stomach system will be working slower, etc.
Realistically, if you lose weigh the heathy way, then 1 to 2 pounds per week is a reasonable amount per week. Anything more, may be due to water loss or you have decided to go the other route and lose weigh by starving yourself.
Remember that the number on the scale doesn’t define you… You define you. The scale can’t tell you how great you look in your jeans or how you feel… So don’t rely so heavily on that scale. Our bodies’s weight constantly fluctuates all the time… So it isn’t always so reliable.
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