There are three basics to losing weight:
Being more active can be as simple as taking a walk every day around the block or up the street and back. If every day is too much, start off slow and walk every other day. Take good strides and swing your arms. This will increase your circulation. If you can jog then jog, if you run then run; it depends on how active you are now.
If you are already very active, then maybe you need to add an activity that gives your body variety. The best form of "walking" exercise is to walk in a pool. It creates resistance to all your muscles as you walk, and the water helps keep you cool. It can be very exhausting.
Eating in moderation can be as simple as eating the same amount of food, but spreading it out over more meals a day. If you normally eat three meals a day, try to eat less in each meal, or eat four or even five times a day. Your body can process smaller amounts of food over the available time.
Another option would be to eat the same amount of food you normally would for your first meal, skip your second meal and then eat the same amount you normally would for your third. For your second meal, drink a glass of water and maybe eat a carrot, apple, orange or some other little morsel to help hold you over.
Fibers, whole grain, fruit are all easier to break down and flush through the system. If you drink a lot of sodas, try lemonade (like Crystal light). Most diet drinks don't taste like their fully endowed counterparts, with the exception of Diet Dr. Pepper (it actually tastes like Dr. Pepper).
You can try drinking fruit juices. I have come to realize that V8 Splash actually tastes pretty good. I like fruits but not vegetables, and this way I supplement my diet in a good way. Personally I eat two meals a day and drink the Splash as my hold over treat in the middle of the day.
The weight doesn't melt off over night, but it didn't jump on over night either. Just make your adjustments to your current way of life and you'll see the weight disappear over time.
By Suntydt from Tazewell, TN
I agree with Lilac. Also, perhaps best to avoid pure fruit juices too... because according to a recent article in the New York Times (Still Counting Calories? Your Weight-Loss Plan May Be Outdated; by Jane Brody, July 18, 2011), pure fruit juice is on a list of foods that contribute to the greatest weight gain.
"The foods that contributed to the greatest weight gain were not surprising. French fries led the list: Increased consumption of this food alone was linked to an average weight gain of 3.4 pounds in each four-year period.
Link to article: www.nytimes.com/
This page contains the following solutions.
My girlfriends and I were discussing how we'd like to lose some weight for our friend's wedding in February. I've been using a free website to keep track of what I eat and what exercises I accomplish.
For my weight control, I have found a way for me to help share with you. I buy two or three boxes of cereal at a time. Sometimes I get up too late to cook breakfast.
For quite some time I've wanted to own a tortilla pan because I love taco salads in those deep fried tortilla bowls. It just so happened that our area 'box store' had them featured in their sale ad.
Last year, I was told I had to lose 20 or more pounds. I tried different ways, but it was taking very long to lose the weight. Since it was winter in Illinois and I didn't want to go to a health club, I looked for other options.
The only sure way to lose weight is counting calories; it's all about calories in vs. calories out. First, come up with your goal weight. Goal weight x 10 = amount of calories daily you should consume.
Right now, what seems to be helping me eat more sanely (not overeating, or eating very high in calorie or fat foods), is writing down the calories I've consumed every time I eat or drink something.
Encouragement to Lose Weight. I needed to lose 20 pounds before our vacation trip. My husband was so encouraging by walking, exercising and cooking healthly meals.
My tip is about your mind set. I used to begin a diet and exercise routine thinking it was "all or nothing". Then, when I would have a bad day or two and fall off the wagon, I would feel like I had failed and stop trying.
Here are the questions asked by community members. Read on to see the answers provided by the ThriftyFun community.
I'm not sure it this is the appropriate place to ask, but I see so many good suggestions and ideas on this website.. I thought I'd give this a try. I'm 50 years old, overweight and need help. I know there are many of you out there who have the same issue as myself. About 50 pounds overweight and as I get older, the weight continues to creep. I've been on every diet imaginable in the last 15 years. I've always succeeded in losing, but then gain it all back and then some!
It sounds like you're off to a good start - yoga and the evening aerobics. The evening class may be hard at first, but stick with it--it will get easier and be worth the effort. If you have a crockpot you might want to try using that to help with the evening meal. That way it will be ready when you come home and you won't be tempted to snack. I hope you're drinking plenty of water; that will help with hunger. Also cut-up veggies would be great for the commute. Good luck! Keep us posted on your progress.
Keep sneakers at your desk and go walking at lunch when you can. In bad weather you can climb stairs if your building has several flights. I try to do 15-20 minutes and am trying to increase. Clean up in the bathroom with hand sanitizer towelettes and keep deodorant in your desk drawer. Short, effective workouts and you still have time to eat a healthy brown bag lunch! Good luck!
The best way that I have found to lose weight is with an exercycle. I bought one used for $25.00 and it's the best investment I've ever made. You can start off slow, only going 5 miles or so till your legs get used to the activity. Gradually increase time spent riding the bike till you're up to 20 miles or more. The weight will come off. Just give it time. I've lost 35 lbs. and kept it off. Good luck!!
Have you had a complete physical? Constant hunger may be a sign of a thyroid problem or other medical problem. Before undetaking any weightloss program, please have a physical and allow your physician to give you the best guidance based onyour health!
Have learned that AM exercise is more beneficial than at the end of the day exercise.
YOU are on the right track, but you do not need a DIET. I was overweight and 49yrs old with a very stressfull job and little energy. I lost 50lb so I know of what i speak. YOU NEED a lifestyle of eating, food is our disease just like anyother only worse. It is tough to stop drinking but you do not have to face it 3 times a day, you HAVE to eat you can not avoid it, so it is harder to control. Same type of weakness in both diseases, need for comfort, lack of control, being a gentle sensitive person etc. Do weight watchers if you can and do it right not your own version. They give you support, they encourage you, other people are going through it with you, AND they want you to eat so you can feel like exercising. You must have oil in your diet, you must have dairy products, etc. If you get the right foods you WILL NOT BE HUNGRY or feel deprived. You can live your life, you can stop at MICKY D's and have a burger. You will learn portion control and they will support you for a life time, cause some people need the support for a lifetime. You will learn how to eat anything youwant, you just have to learn PORtiON control and limit setting. Cost 11.00 a week right now or 15.00 if you just want to attend one meet a month, (I suggest the weekly ones) but getting your life back is well worth the cost. DO NOT DIET. I wish you all the best.
I'm 29, but also overweight and trying to get myself into shape. My grandmother was diabetic and my mother is borderline diabetic, so I want to avoid that fate if I can! I have slowly lost about 15 pounds, and I've done a few different things to do that. I really started to watch my portions--I do my own home version of the 100 calorie packs you find in stores. I buy my favorite snacks, then come home and open the box, look at what a 100-125 calorie serving size is, then put that amount into baggies. I then put the baggies back into the box so that instead of reaching in and eating way too many crackers, etc., I'm getting only one serving at a time. I also have started to try to stay away from a lot of processed foods, and I read labels at the grocery store before I put something in my cart. It also helps to eat smaller, more frequent meals. I have a co-worker who is in GREAT shape and also is a part-time aerobics instructor, and she calls this "fueling the furnace" so that your body has the energy it needs and you don't get famished in between meals. I don't have a lot of time or money to exercise (I'm mom to a 2 year old!), but I bought a pedometer and then put my son in his stroller and take long walks. I've gotten to the point where I can walk about 6,500 steps, and I've heard that they recommend 10,000 a day. Hope some of these things help--I know what a struggle it is. Best of luck!
I am overweight, even though many people think I look 130, I'm 165. I am 18 years old and I hate the idea of becoming fat. I've watched too many people in my family gain weight through their lives. I'm not very coordinated, so Zumba didn't work for me. I can't run or I'll have an asthma attack. I have no upper body strength, none, I haven't even when I was skinny.I have really really bad circulation, super bad. I stand for a minute and my feet are all swollen and red. It's been that way since 8th grade, I don't know why. Anyways I don't have a lot of money; I barely eat as it is. I have two jobs and still barely make enough for my rent. I wanna lose weight and get fit. Can someone please help?
By Savannah K.
I was planning on taking a two week fast. On my fast I'm basically only going to have water, tea, chicken or beef broth, sugar free ice pops, and every couple of days have a fat/sugar free yogurt. I also will be jogging two miles everyday. I was wondering how much weight I can lose on this two week fast?
I agree with Cyinda. Fasting is a good way to clean out your system, but it's not a good way to lose weight. I've never heard of a gradual fast, but I definitely wouldn't recommend eating nothing but yogurt, broth, and ice pops for two weeks. You would be depriving your body of essential nutrients needed to maintain good health. If you are set on fasting, you could do the gradual fast, but I wouldn't truly fast for more than three days. And if weight loss is your goal, I suggest you look for other ways to achieve it.
How much weight do you want to lose? If you are in reasonable shape, you could try P90X. All of the advanced ranks in my martial arts class were required to do this workout/diet program at the beginning of the year, and I know from experience that it gives you results. It will teach you proper nutrition and good eating habits while improving your strength, stamina, and flexibility.
When you don't eat, your body thinks you are starving and begins to slow down it's metabolism. When you do eat, it stores everything in case there is no more. You might lose weight for the two weeks, but then you will gain it back and then some. It's the rebound effect.
My favorite fast, and it's one of the healthiest, (many body builders use it shortly before a competiion) is:
First three days alternate fresh raw fruits and fresh raw vegetables plus fresh fruit and vegetable juices.
Next three days alternate fresh fruit and vegetable juices and no food.
Last three days do the same as the first three days.
You can eat every hour if you want to, and actually the body is more efficient that way because it isn't thinking it's starving and is getting lots of nutrients. Be sure to alternate those fruits and veggies because the stomach uses different acids to digest them. Limit your intake to the amount of food you can cup in one hand (actually, that should become a lifelong habit).
During all nine days drink 8 to 12 glasses of water a day, spread out during the day.
No caffeine and no nicotine (if you do smoke at least try to limit them to just a couple a day)!
You can have a couple cups of non-caffeine tea a day but no coffee including decalf!
Be sure to take your vitamins and don't cheat yourself on sleep ;-)
When the fast is over be careful of what you eat for a few days because you don't want to shock your system. Stay away from fatty foods and too much sugar.
You may not lose a lot of weight on the scale but your body will be cleansed and toxins gone and you will notice you are slimmer because you aren't puffed up from toxins anymore. I lose a dress size each time I fast (of course the size comes back when the body says too many toxins again ;-).
I used to lift weights and still had the energy to lift as usual during a fast so be sure to exercise whether it's weights, aerobics, walking, whatever ;-)
I'm 5'7"; and I weigh around 216 lbs. I know I am supposed to weigh somewhere between 135-150ish, or at least, that's what this weight chart I looked at said. I have tried dieting before, but I can never seem to stick to it. I'm just watching what I eat, and trying to exercise, but I have siblings that I need to watch and such, so I'm not able to get out of the house too much, which is unfortunate because I was planning on walking every day, but it does not seem like that's possible.
Last year I lost 50 pounds. The first 20 pounds came off by doing nothing but stopping soda pop (Coke) and just drinking water and sugar free koolaid. Koolaid mixed with Splenda and water.
The other 30 pounds came off by just stopping all junk food.
Breakfast was usually similar to this:
1 small banana
1 sugar-free breakfast bar
1 container of fat free/sugar free yogurt
Hot tea with honey
1 can of V-8 juice (11.5 oz.)
Sandwich of whole grain bread, mustard, turkey breast, lettuce, black olives, tomatoes, pickles, green bell peppers
Carrots &/or celery
A piece of fruit
homemade mixture of dried apricots cut up, raisins, pecans, cashews, peanuts and coconut
Grilled chicken breast
vegetable (brocoli, cauliflower, carrots, green beans, etc.)
1 slice of whole grain bread
1 container of sugar free, fat free yogurt
2 graham crackers
I walked on the treadmill for about 15 minutes, 2 or 3 times a day; or I walked outside or at the mall.
It has been over a year since I lost the weight and I never want to gain it back. I wasn't hungry on these foods. The weight came off slowly.
When I was young I tried to find out why some ladies do not put on weight as they get older. I have followed their rules and I have not got any fatter ( I am 51 years old). My sisters are all fat.
The rules are:
Exercise 6 days a week - I spend about an hour a day at home while watching TV
Don't drink alcohol
Don't drink sodas
Don't eat junk foods, especially salty snack foods
The good news is that eating sweet foods such as chocolate does not seem to do too much harm.
Hope these rules do not sound too harsh.
I'm a teenager and I'm very active; I play a lot of sports. I'm not overweight, but I can never seem to be able lose weight if I want to. Why?
When I was younger I was a tiny child. As I grew older, teenage years, I started gaining weight. I took up karate and never lost a pound. When I was 19 I found out I had PCOS. That's when I was told that it would be hard for me to lose weight. So I became determined. I cut out all but 20 carbs a day and lost a lot of weight. I ended up pregnant. I don't regret that. It's been 12 years and no matter how many carbs I cut out I can't lose the weight.
Before I get hate, please know I go to the gym 5 times a week and I eat clean. I only drink water and on rare occasions a Monster Zero. What am I doing wrong? I am on Metformin for the PCOS. I don't want to lose weight so I can have more kids. I'm too old for that, lol. I just want to lose the weight and be healthier for myself and my family. Any and all help is appreciated.
How can overweight and obesity be reduced?
Both my daughter and I have been successful losing weight on the Atkins program. You can go to the website and sign up for a beginners kit. Also, look at the forums on that website. My daughter, who had been having fibromyalgia pain for years, found that she was allergic to wheat and her symptoms subsided after getting away from wheat and gluten. There are alternative flours to wheat or gluten that are acceptable on this website. I hope this helps.
I'd always been a bit overweight growing up. I just thought that was the norm since most of my family members always carried extra weight. "We're a big-boned family," we'd joke. But our appetites were huge, especially coming from cultural backgrounds where food was the primary offering in times of celebration... or any occasion.
As many of us know diets do not work in the long run. Weight is often regained. One easy way to reduce extra calories and lose weight or not gain it back is to pay attention to your portion sizes. They are typically too large. This page contains suggestions for controlling portion sizes.
Weight loss is the number one goal of many people. Healthy eating and exercise are recommended for all, unless there are medical concerns. Not every tip works for every person so be sure to find the best tips for your lifestyle. This page contains tips for losing 50 (or more) pounds.
This vegetarian substitution for gelatin is recommended for some as a healthy addition to a weight loss regimen. This is a page about using agar agar for weight loss.