i need some help in slimming down!!!
31 May 09
hi! there are no magic pills that can melt your fat, overnight. Neither is sudden weight loss caused by excessive dieting, healthy. Healthy weight loss requires dedicated and sustained efforts over a considerable span of time. Here are five factors that are very crucial for successfully losing and controlling weight over a long period of time. Diet: Go for a 45-35-20 diet plan - i.e. your diet should include 45% complete protein (from sources like eggs, chicken, fish, Soya beans, milk products, etc), 35% complex carbohydrates (from sources like whole wheat bread, brown rice, etc) and only 20% healthy fat (unsaturated fat obtained from sources like fish, olive oil, flaxseeds, etc).Include plenty of dietary fibre, from sources like oatmeal, green salad, fruits and green leafy vegetables. Go for 6 smaller meals in a day instead of 3 heavy meals. Also it is very important that breakfast should be your heaviest meal of the day and dinner the lightest one. Drink a glass of hot water before your meal – this induces a ‘thermogenic’ effect in our body, as a result of which, greater percentage of the food is converted into energy. Including spices like green chilly in our diet also has similar effect. Avoid products containing sugar, simple carbohydrates like white rice, white bread and also sources of ‘unhealthy fats’ or saturated fats like red meat, butter, coconut oil, etc. Exercise: It is very important to include weight training along with aerobics in your exercise program. Weight training is anaerobic and therefore burns carbohydrates (sugar). Cardiovascular exercises such as jogging, cycling, or stair climbing are aerobic and therefore burn fat. By weight training, there is an increase in lean body mass, as a result of which Resting Metabolism Rate or RMR increases, hence the body burns calories even during period of rest. Low calorie dieting and aerobic training without weight lifting can make you lose muscle - in fact, it can actually make you fatter. So you need to adopt a two-pronged approach when it comes to exercise, i.e. to include both aerobics and weight training also known as resistance training. Yogasanas: Yogasanas like Paschimotannasana, Bhujangasana, Sarvangasana, Halasana, Dhanurasana, Veerasana, Trikonasana, ArdhaMatsyendrasana etc are very much beneficial in weight loss. Along with these yogasanas, Suryanamaskaar or Sun Salutation-a type of Yogasana and Pranayama(Yogic breathing technique) like Kapaalbhatti Pranayama are also very useful. Endocrine glands control various activities of body. Any problem in the functioning of endocrine glands can result in various physical problems, which includes obesity. The greatest advantage of Yoga is that it strengthens our endocrine system, hence it an important tool in combating obesity and hence weight control. Multi-Vitamin, Multi-Mineral and Ayurvedic supplements: The body's weight-control or weight-related functions - like appetite, hunger, metabolic rate, metabolism of fats and sugars, calorie-burning, and so on - operate more efficiently with an optimum intake of vitamins and minerals. All of them play a part in maintaining optimum health and weight. The most important vitamins and minerals for weight loss are: Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Choline (part of B-complex), Inositol (part of B-complex), Chromium and Zinc. Ayurvedic supplements like Navaak Guggul, Medohar Guggul, Gokhshuradi Guggul, Punarnavadi Guggul, Chnadraprabha Vati, Arogyavradhini, etc are also very effective when used with proper diet and Yoga. Sleep: If you want to lose weight, experts say you need to get enough sleep. Sleeping less may affect (lower) a person's basal metabolic rate i.e. BMR or RMR (the number of calories you burn when you rest)-another important contributor to weight control. Insufficient sleep can cause the release of additional cortisol - the stress hormone - and can stimulate hunger. Also sufficient sleep is very essential for development of the lean muscles – which boost the BMR/RMR.
31 May 09
im a natural skinny girl 5'5 110 pounds (im 18) and i hate being so small. Before summer is here i wanna have a slim and toned body-my arms look like twigs and i feel my legs are a little too small. before summer gets here i wanna look more toned and not like a stick that way i can wear my shorts and other summer stuff.
2 Jun 09
My trainer keeps telling me that "Rome was not built in a day - the same holds true when you're losing weight." I have been writing this down as well in most discussion about weight loss. Losing weight does not happen overnight. Sometimes it can be frustrating, especially when you see your numbers, but you have to be able to fight this. When losing weight, one must have a lot of patience. The key to losing weight successfully is really to exercise regularly + eat the right kinds of food. Stay away from soda and sweets. If you can also stay away from booze, that will also help. Make sure you eat breakfast. Never starve yourself, eat 5 to 6 little meals a day. Get enough sleep at night. And most of all, enjoy what you're doing.
• United States
1 Jun 09
I am right there with you....been doing the diet and more excercise thing for three weeks now. I use green tea pills because I hate to drink green tea. Its great, you get more energy, helps slim you down and you don't feel bloated. I also like slim fast for meal replacement....it tastes good and sweet, kind of giving you that fix if you have a sweet tooth, plus it fills you up for awhile. Drink lots and lots of water too....that helps. Excercise sucks, but it makes all the difference. Try just walking or riding bikes, its relaxing and enjoyable. Good luck....hopefully you have better luck sticking to it than I have.....I keep cheating and eating what Im not supposed to!
• United States
6 Jun 09
The way I lost weight was by counting calories. Online, you should be able to find charts of what your ideal calorie intake should be according to your height, age, and gender. Pick the calorie intake for your target weight, and begin counting and keeping track of how much you eat. Make sure that what you eat is well-balanced. Also, don't forget to set aside monthly, calorie-conscious times you ALLOW yourself to eat the foods you really love, like ice cream. Total self-denial only makes you feel worse about what you're doing, and you feel unsatisfied. Try to go for pleasant walks just to get more active. You don't have to go for exercise walks, or break a sweat, or get out of breath. Just go for a pleasant stroll on a beautiful day. Explore a local park or a historic neighborhood. Make it an adventure! Or walk your dog, or someone else's. The more fun you have when you go for your walk, the less you'll realize that you're actually getting exercise. Something I've started using lately is a balance ball. I use it for a computer chair. I can really feel the changes in my waist and thighs, just from sitting on it, not from exercising. It's one little thing you can add on to help you on your way. However, if you have back problems, you may want to take a break from it every hour or so and sit in something with a back. Also, every few days, you may want to switch back to a regular chair to give your body a break. I suggest a stability ring underneath the ball so you don't have to worry about it going anywhere when you sit on it. Good luck! I know you can do it!
• United States
28 Nov 09
i am a certified personal trainer and can help you lose the weight you need to. check out my new site razorfit.weebly.com i offer virtual personal training, and am currently working on some videos to send to my clients. the videos will contain, nutrition advice, different exercises and when to do them for optimal fat loss, how to lose some water weight but keep the muscle.