Lose Weight Safely

How to Lose Weight Safely

from wikiHow - The How to Manual That You Can Edit

Adopt a healthier lifestyle and and you will often lose weight as a bonus. Learn strategies to help you look and feel better!

Steps

1. Calculate your daily energy output kJ. Looks complicated but isn't.
   
   • Women [655.1 + (9.56 x weight kilograms)+ (1.85 x height centimeter) - (4.68 x age years)] x 4.2
     
   • Men [66.47 + (13.75 x weight kilograms)+ (5 x height centimeter) - (6.76x age years)] x 4.2
     
   • Multiply the kJ amount by the following factor depending on your lifestyle: 1.2 = sedentary, 1.375 = lightly active (1-3 days a week exercise), 1.55 = moderately active 3 -5 days exercise or sport, 1.725 = very active hard exercise 6-7 days/week, 1.9 = extremely active hard daily exercise or sport or physical job.
     
   
   
2. Keep a food journal for a week or two. Write down all that you eat. Include snacks, cups of coffee, etc. - it all adds up. You may be surprised how much you are consuming in between meals.
   
3. Use the journal to help understand when it is you might eat foods that are high in kJ and find ways to cut them out and replace those items with healthier choices. For example, if you crave sugar in the afternoon replace sugary snacks with fresh fruit.
   
4. Work out what energy you are actually expending daily and find ways to increase your level of activity. You don't necessarily need to join a gym. Simple changes can add up. Try parking as far away from the shops as you can and walk in. Climb the stairs, rather than riding the elevator. Dance while you vacuum. Play actively with the kids instead of just watching TV.
   
5. Focus on attaining good health, rather than feeling deprived or "on a diet". Losing weight is frequently the result of living a healthier lifestyle
   
6. Try to stick to three meals a day. Breakfast - eg. high fibre cereal with low fat milk, lunch eg. wholemeal sandwich with lean filling OR a salad with no fat dressing, dinner eg. Protein (meat, fish or poultry - all lean cuts and skinless with lots of vegetables or salad and minimal amount (not necessarily no) carbohydrates. Healthy snacks are OK especially if they help you from getting so hungry that you eat foods you shouldn't.
   

Tips

• A possible diet: a bowl of Special K cereal for breakfast, a jelly sandwich with trans-fat free bread and an apple for lunch, salmon and green-beans for dinner. Snacks can include carrots, celery or a banana.
  
• Find snacks that you love that are healthy, such as fresh fruit, raw vegetables, low-fat yogurt or cottage cheese, and be sure to stock them in your pantry. Limit yourself to two snacks each day. If you crave more than two snacks, chomp on a piece of gum for a few hours.
  
• Don't shop when you are hungry. Have a healthy snack and a glass of water before heading to the grocery store.
  
• Increase your daily fibre intake. Pick whole meal bread, and whole grains (bulgar wheat, quinoa).
  
• Try a daily walk. It is a great exercise for weight loss. You can go at your own pace. If you walk with a friend it is mentally uplifting to chat and support each other.
  
• Add strength training to your exercise plan to build lean muscle. While aerobic exercise (like walking) helps burn calories, anaerobic (or strength-building) exercise can help boost your metabolism.
  
• Add one or two extra vegetables to your evening meal that you would usually not eat. Try new recipes with unfamiliar ingredients to keep your eating plan interesting and fun.
  
• Use non stick cookware or barbeque to limit oils and fats.
  
• Go crazy with herbs and strong flavours to make your meals very tasty and satisfying - potentially you'll eat less.
  
• Use a smaller plate.
  
• Clear up left overs before sitting down to avoid second helpings
  
• Drink lots of water 2 litres/day (approx. 64 oz). Drink a glass of water about 20 mins before dinner to help you feel full.
  
• Put your knife and fork down instead of loading it up while you chew. Eating more slowly allows your body to be in time with your brain so that by the time you "feel" full you haven't already over eaten.
  
• Avoid/limit alcohol (3-4 standard drinks/week)- it reduces you ability to lose fat as well as making it harder to resist temptation.
  
• Measure your loss by how your clothes feel on you and only weigh yourself once every couple of weeks. Take your measurements once a month to judge your weight loss in inches as well as pounds.
  
• Find a friend who wants to feel better too and use each other for support.
  
• Listen to slow music while you eat. It's been proven to help you eat slower, which helps you lose weight.
  
• Avoid processed foods. Anything that comes in a package is usually full of fats, sugars and salts. Know what you're eating in advance.
  

Warnings

• You should see a health professional before undertaking any diet or exercise plans.
  
• There is NO safe way to lose weight fast. You should aim for lifestyle changes that support better eating and add some exercise that is suited to you personally, as prescribed by your doctor. Gradual weight loss is better and also tends to be longer lasting in most people.
  

Related wikiHows

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• How to Lose Weight Fast
  
• How to Lose 5 Pounds in 5 Weeks
  
• How to Choose the Best Diet
  
• How to Calculate Your Body Mass Index (BMI)
  
• How to Stick to Your Diet During the Holidays
  
• How to Evaluate Your Eating Habits
  
• How to Lose Weight With Vitamins
  
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• How to Lose Weight With Juicing
  
• How to Cope With Anorexia
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Weight Safely. All content on wikiHow can be shared under a Creative Commons license.

Workout Diet

How to Start the Recommended Workout Diet

from wikiHow - The How to Manual That You Can Edit

This arm program is for advanced weightlifters only!

Steps

1. Eat a meal 1 hour before workout your workout; 1 cup oatmeal, 1 chopped apple and three whole eggs (cook with the oatmeal). Add two tablespoons of honey and cook in 1 and half cups of apple juice.
   
2. Have one half cup of raisins 20 minutes before the workout.
   
3. Prepare a big water bottle(500ml) with orange juice in it and 25 grams of whey protein; sip on this during the whole workout.
   
4. Warm up with 7 minutes of jogging. Curl your arm up and squeeze like a bicep curl and push down as if you were working your triceps.
   
5. Do one set of as many Parallel Tricep dips as possible.
   
6. Go to the chinning bar and do as many pullups as possible.
   
7. Go between two benches and do as many bench dips as you can.
   
8. Go to the lat pulldown and do as many as you can.
   
9. Rest for one minute and do two sets of 21 Tricep pushdowns supersetted with two sets of 21 overhead tricep extensions.
   
10. Do one set of 21 barbell curls supersetted with as many concentration curls as possible.
    

Tips

• Parallel Tricep dips: keep body straight come down until biceps hit forearms and lockout at the top and squeeze triceps.
  
• Pull ups: take a under handed grip with hands about 10 inches apart, curl your self up until you eyes meet the bar only come down a little pass 90 degrees with your arms.
  
• Bench dips: make sure you go all the way down until your butt hit the ground and lockout at the top Squeeze your triceps
  
• Lat pulldowns: same as pull ups under handed grip 10 inches apart ,now keep your arms out in front of you so your triceps are parallel to the floor and a 90 degree angle to your body (the same as resting your elbow on a table) keep your arms in this position and curl the lat bar down toward the top of your head until it hit the top of your forehead.
  
• Tricep pushdowns use lat pulldown bar(long bar) take a wide underhand grip do 7 reps move the hand in a little and take a overhand grip and do 7 reps move the hand close together and do 7 reps overhanded move on to barbell over head extentions and do the same 7 underhanded wide grip ,move hands in a little overhanded 7 reps , close together 7 reps.
  
• Barbell curl: take a narrow grip underhanded start from the top of the movement and do 7 rep only coming down to the top of the rip cage and coming up to touch your collar bone, continue by taking a underhanded mid grip starting from the top of the rip cage down to legs, continue by taking a wide overhanded(reverse) grip and doing 7 reps through the full movement. Know go grab two light dumbbells and a incline bench place yourself on the incline bench chest first so your chest is at the very top of the bench let you arms hang down over the top of the bench and do 7 curls but only coming up half way do a other 7 reps but only coming down half way and another 7 reps doing the whole movement.
  

Related wikiHows

• How to Warm up for Weight Lifting Exercises
  
• How to Strengthen Your Pitching Arm
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Start the Recommended Workout Diet. All content on wikiHow can be shared under a Creative Commons license.

Drink Water

The most important of all tips is to drink at least 8 glasses of water a day. Your body needs water and when it doesn't get it you get dehydrated and you think that your hungry. The more water you drink, the more full you will feel, the less you eat, the better you feel.

Drink your 8!

Portion Control

With the advent of "super-size" meals and increasingly huge portions at restaurants, normal serving sizes is no more. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

Eat Smaller meals

Instead of eating three regular sized or even larger sized meals, it is better for your metabolism especially if you are exercising as well to eat more often so that your body does not take away muscle instead of fat. The best way to do this is to eat as much as six small meals a day.

Weight Loss Tips - Keep a food journal

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals.

Exercise tip of the day

Zone out.
There’s a reason why people exercise to their favorite music - listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.

The Cheese's system to diet and exercise.

Note, I am not a dietitian or physical therapist or doctor or anything, consult these people before making major changes in your diet and exercise. This is just how I did it.

Before I started playing Ultimate I was in pretty bad shape, I was 100 lbs. overweight and couldn't run for poop. Ultimate no matter what your skill level is about running.

So how did I do it? It was something I had struggled with all of my life and one day I got sick of it. I wasn't good with the ladies and I was convinced my weight had something to do with it. I ate fast food at least twice a day and french fries was a staple of my diet.

I did it by dedication and resolve. I started out by taking it slowly which I recommend for anyone trying to lose weight. Don't shock your system with a complete diet change all at once, it will never work. Instead I would change a few things at a time and got my body to gradually accept all of the changes and make it feel more natural and no so taxing. So for week one cut out soda which has a ton of calories and you like me would rather eat your calories then drink them. This may be the toughest part. I view soda as my gateway drug to bad eating. It goes hand in hand for me, plus caffeine is the most addictive drug in the world and you will go through some withdraw the first week. I recommend you increase your water intake, the more you drink the less hungry you will feel. If you have trouble drinking water, start off with something like Crystal Light and water gradually changing the ration. The next week try cutting out salt. The next week try cutting out fast foods. Now you do need a cheat day maybe once a month so don't think you can't ever have it again.

I am a very routine based person so once I get a routine going I have little trouble keeping it going. The hardest part is to get started.

My diet was as follows and it went along with an exercise routine that I tried to do as often as I could. I can't work out on a full stomach so I would exercise the very first thing in the morning and this would benefit me more than the caffeine which I removed from my diet. The funny part is the day I would take off from exercise to let my body rest and I got an extra hour of sleep, i felt more tired then the days I got up early to work out.

This worked for me, you may be different, this is how I lost 100 lbs. in 8 months. After working out, I would eat a bowl of cereal, and I grew to love total with a banana and fat free milk. For a mid morning to afternoon snack I would chew on sunflower seeds in the shell. It took me a long time to eat them, and since I was eating them for a while It felt like I was eating more than I was. The funny thing about my new diet is I started to eat like a bird more small meals per day, i was eating like six times a day but they were small meals. For lunch, I ate an apple, a Powerbar and one Snyders of Hanover hard pretzel. This was the same everyday seven days a week, like I said, I love routine and this worked for me. For dinner I would make myself a nice sized salad with turkey and Wishbone fat free Italian dressing. This I did six day's a week. On the seventh day I would allow myself a nice juicy steak and some steamed veggies. Whatever carbs. I would eat throughout the day, I would stop eating at 3:00 PM. I want to make a note that the Atkins diet is not good for you as carbs. are a good thing if you are exercising as it helps boost energy and metabolism the problem with them is that it takes a while for your body to process them so if you cut them out mid afternoon, you get what you need and your body has time to digest it. For a nigh time snack I would have low fat/no fat yogurt with a handful of grapes.

That was my diet. As far as exercise, I took the same approach. I took it very slowly getting on a treadmill for twenty minutes and getting on it for 20 minutes a day. I ran as much as I could and in the beginning it was very little. I gradually and minimally increased it every session. I looked at the distance I would go the first session and if I could do even a tenth of a mile more the next day, it was an improvement. Before I knew it I could run for the entire twenty minutes. Then I tried getting faster and faster in those twenty minutes and before I knew it again, I was running eight minute miles. On the weekends I would go out and look for any type of pickup game I could find, soccer, basketball, ultimate, whatever I could. It took very little time before I was fast and could run for long periods of time, and I felt great. before i started I could only play a couple points of basketball before throwing up. I was in real bad shape. You also want to change up your routine as your body adjusts to your exercise, this is why I like to constantly try a little harder, once you get acclimated to all of this you want to try and keep pushing yourself just a little harder as if it is getting too easy then your body is not getting the full benefits. I did the same with adding sit ups and push ups, starting by doing as much as I could and adding a measly five a week to each, three sets at a time.

A funny story, my brother-in-law played some ultimate with me one weekend and while he was only good for a couple points before he called it quits, I played for hours without needing to stop and boy did that feel good.

Now an addendum, over the past five years I have slowly put some of the weight back on as that was a very strict diet and I started drinking my gateway drug, soda and all hell has broken loose. I finally pulled the reigns in and got back on the horse with a new diet that allows for more variety. Which may work for many of you. I start off the day with a workout. I drink a glass of V8 and take a multivitamin some vitamin c and about 3000 mg of Omega 3 fatty acids to help with my depression. For breakfast I blend a shake of all different kinds of fruits, apples, banana, grapes, blueberries, pineapple, whatever. I have about a twelve ounce glass of it and it fills me up until lunch. I may snack on a few pretzel bites to get me to lunch. I pretty much still have the same lunch approach all though I am not as rigid. Sometimes I make another shake, this one is a recipe I thought up on my own. I get about a half cup of vanilla soy milk, a banana, an apple, some organic peanut butter that I get from whole foods. They have this cool machine that grinds peanuts into peanut butter for you so your not getting those added extras the other brands put in. Note, peanuts may have a high fat content but its a good kind of fat and your body needs it so that it wont take away muscle from your workout. I also add a scoop of whey protein for my protein. Blend it up and drink. With this it usually makes two 12 ounce servings so I have two drinks about 2 hours apart. I still love the sunflower seeds although I am trying to wean myself off as they have high sodium, you can get low sodium kinds, I am just trying new things.

For dinner I am constantly trying new things, baking skinless chicken with mustard, soy vey, fat free Italian dressing, garlic and pepper. I also have some fresh veggies with this and sometimes add some brown rice. I have also been turned on to sushi grade fish which I sear on the edges and raw in the middle basted with just a little soy vey. Trust me, it will blow your mind. Make sure you check serving sizes on all of this. I like to cut pieces off the chicken breast before I put it on my plate to adjust for a better serving size. I chop up the extra chicken and give it to my pooch.

I have also tried blending my dinner which I have come up with a recipe that I really like. Basically its a blended salad. Take some lettuce, tomatoes, carrots, bacos, croutons, a little red wine vinegar, some hot salsa, some sunflower seeds un shelled, a little red pepper and blend it in the blender. It can be eaten cold or hot as I like it both ways. To make it hot, stick it in the microwave on high for about 3 and 1/2 minutes. Believe it or not its pretty good.

With this new system I am losing weight at the same ratio as before this time with variety. You don't have to eat the same thing every day, just watch your portions. Like I said if you do it small amounts at a time you will start eating less and not realising it until it starts to feel really good and by then you will be addicted to it. Trust me you will!

I wish you much luck and success with your diet and exercise. if you have any questions or need any help or advice, feel free to contact me at cheesesays @ gmail.com and I will do whatever I can to help.

One last thing, two great tip to help you reduce your portions and eat less, try adding hot spice to your foods, it will help you to eat slower and that will make you full faster and eat less. The second is after you have eaten, brush your teeth right away, you won't taste dinner and since you are actually full you will be able to recognize it.

In the mean time check out this site for free online diet and exercise journal. It helped me and I think it could help you.