Here's my general advice that I tell people to lose weight and be healthy:
Dos
- Eat a lot of vegetables, more than any other food you eat.
- Eat eggs, fish, meat and protein rich foods. Get more protein.
- Eat healthy fats such as saturated and monounsaturated. Butter on vegetables, coconut oil for cooking, olive oil on salad. (YES SATURATED FAT IS NOT UNHEALTHY, RESEARCH IT)
- Eat frequently, 3-4 meals/day, with one snack in between them.
- Drink 6-8+ glasses of water a day
- Lift weights and build muscle (don't worry if your a girl, your estrogen stops you from getting huge muscles). Do some cardio, but not as much as lifting weights. Cardio is not as good as people say it is so don't think you need to do hours of cardio every day.
- Sleep properly.
- Take a multivitamin.
Donts
- Eat less, or no sugar. Don't eat candy, pops, juices, chocolate bars (except 70%+ cocoa), packaged snack foods, cereals, etc with added sugar.
- Don't eat any foods with "high fructose corn syrup" or any variation of those last 2 words.
- Don't eat foods with processed flours like "enriched wheat flour". Basically almost all packaged grain based foods like cookies, crackers, etc.
- Eat less starchy carbohydrates like breads, potatoes, french fries.
- Don't eat "low fat" labeled foods, they are higher in sugar, and sugar is what makes you fat. Eating fat does NOT make you fat. You need fat, your cells and brain is made up of lots of fat. Excess fat is what you don't want, and that comes most from sugar and to many calories.
- Don't eat vegetables oils such as canola oil, soybean oil, hydrogenated oils, margarine, shortening. They are NOT! healthy like the food companies want you to believe. They are high in omega 6, and low in omega 3. When you have a high 6/3 ratio, you get inflammation. Inflammation is a because of heart disease and others.
You might also find this informative for weight loss: link and link
Tip #1. Drink only water. Liquid calories are better spent on meals.
Tip #2. Avoid foods that contain any of the following ingredients.: High fructose corn syrup, Enriched wheat flour, and Hydrogenated Oil.
Follow those two steps and your diet is fine. Make sure to read labels. If you see any of those ingredients, don't eat it. How simple is that!?
Tip #3. Do cardio for 2-5 hours per day. Nothing melts away fat like cardio. If you don't have several hours, make your workouts more intense. An M-100
set burns more calories than 30 minutes of jogging. So the more intense and involved your workout is, the higher your heart-rate will be and the more calories you will burn. Think of running vs walking. You can walk for 10 miles and still not burn the same amount of calories as someone who ran for 3 miles.
Tip #4. Work out at night. This works out the best if you don't pig out afterwards(just a lean protein source is fine). Embrace the concept of afterburn. After every intense workout, your body continues to burn calories well after you stop. When you sleep for 8 hours without eating anything afterward, you're literally gonna get ripped overnight. Think of afterburn like spinning a wheel. If you spin the wheel harder, it's going to not only have better RPM, it's going to keep spinning much longer than if you were to give it a half-hearted flick. A weak workout does not give you that good RPM and it definitely slows down much faster. So always go HARD.
Tip #5. Don't ignore the other 4 tips, and you will lose weight FAST.
Hi there here are a few tips I hope will help you...
1-eat five small meals per day starting with a healthy breakfast
2-drink at least 64 oz. of water per day
3-carb cycle..high carb one day-low carb the next
4-exercise..lift weights at least 3 times per day and cadio 2-3 times per week with one day off to rest.
5-have a cheat meal
If you want more great advice check this site out it has tons of free information recipes and more!
no-excuse-fitness.org
cut out junk food.
drink lots of water.
eat fruit/veggies.
DONT starve yourself.
do plenty of exersice... swimming/running for 30mins a day would be great.
if you have a WII get the zumba game, its awesome and it works :D
Opinion
4Opinion
I would recommend you start making fresh juices daily. And start eating like a 70-80% diet of fruit and veggies. Jucing is a great way to get all of your daily nutrience, because it gets absorbed by the body easily. Start of by juicing sweet juices such as apples, carrots,salary, and maybe later on work on more darker greens. There are many great stories out there where people have lost 200+ pounds from juicing and eating raw in a year. But like I said it takes time and dedication.
Here is a link of a guy loosing 200 pounds
And another guy loosing 200 pounds now ( but 170 in vid)
Do some research, it does work. Drink juices, work out a bit.
Lift weights 3 days a week. Do cardio on off days. Don't eat processed foods or drink snything besides water.
also spot reduction is a myth you can't just lose fat on your stomch. Also 3 months is a stupid timeframe if it was really important you eould have started sooner
Doing cardio every day is the most important thing to take away from this thread. It doesn't matter if you do it in the morning, before meals, after meals, or in the afternoon. Just doing it is 10x more productive than finding the optimal time to do it.
I find jump rope and burpees are the most enjoyable cardio, because you don't need a lot of room to do them.
Google "How to increase metabolism" it will help on top of exercise.
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