mercoledì 6 giugno 2012

Best Weight-Loss Diets




How to Lose Weight Quickly and Safely (for Teen Girls)

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If you are "pleasantly plump" or in other words, overweight and you just want to stop being made fun of and lose up to 10-15 pounds then use this diet plan. Use this plan as a start to weight. It is suitable for anyone wanting to lose 10-15 pounds.
But if you just feel insecure and are in between weights, gradually slip into the diet plans, don't take it too seriously and try to lose weight in a healthy manner.

Steps

Make a Diet
  1. Start with your the diet program. For fast results, you must change your eating habits. Because you want fast results, you must make drastic changes. However, just because you want to lose weight doesn't mean you can't eat. In fact, you must eat, otherwise you will develop an eating disorder such as anorexia or bulimia. Some girls prefer to have set menus to stick to, where as some people prefer rules. This contains a bit of both.
  2. Know and understand the food pyramid. Knowing how many servings of different types of food you should eat in a day is essential for healthy weight loss. You will need to eat the followingclick here:
    • Minimum 3 servings of fruit daily.
    • Minimum 4 servings of vegetables daily
    • 4-8 servings of carbohydrates (rice, pasta, bread, etc.) daily
    • 3-7 servings of protein (meat, fish, etc.) and dairy (milk, cheese, yogurt, etc.) daily
    • 3-5 servings of fats (nuts, peanut butter, etc.) daily
  3. Make menus for yourself. Know what foods you need to eat and make healthy menus for yourself. Here are some suggestions on what you should eat.
    •  Ideas: Toast with your favourite spread; a banana (high in potassium!); cereal with skimmed milk and fruit, etc.
    •  Ideas: It's best to bring your lunch from home, as that's always healthier than what you can buy at any canteen/tuck shop/cafeteria. Try a sandwich on wholegrain/wholewheat/multi-grain bread (Don't use white bread - it's bleached flour and contains very little nutrients) with lean chicken, ham or butter-fried egg (using butter to fry egg instead of oil); a salad with veggies (tomato, cucumber, lettuce, etc); a glass of milk; veggies (carrot sticks, celery, etc.
    • Snack Ideas: veggies and fruit; natural yogurt and berries (you may need to add a tiny amount of sweetener to this, depending on how sweet your yogurt is); a handful of nuts; veggies (like carrots, beans, snow peas) and low fat dip.
    • Dinner Ideas: One idea is: 1/2 veggies, 1/4 protein, 1/4 carbohydrates. If your parents make fatty foods for tea, only have a little and make yourself a salad as well. If you're cooking for yourself here's some easy ideas: Some brown rice ( eating more lean meat than part carbohydrates helps); scrambled eggs; if you really can't be bothered, just make yourself a sandwich or eat some fish (it's high in omega 3 which is good for your brain).
  4. Follow the basic rules of healthy eating:
    • Breakfast: Carbohydrates, fat, dairy
    • Lunch: Carbohydrates, veggies, protein
    • Dinner: Pasta, carbohydrates, veggies
    • Snacks: Fruit, veggies, dairy, protein
    • For each meal, make the veggies the main part, then the protein, then the carbohydrates. There should be dairy with every meal too.
    • A serving fits in the palm of your hand
  5. Drink ! You should have at least 8 glasses of water a day! Water rinses out unwanted toxins from your body and keeps your brain sharp. It keeps you hydrated and even helps keep your skin clear and zit-free!
  6. Have it all in moderation. Don't cut anything out completely. Eat everything in moderation. Eat unhealthy things like red meats once a week or once a month - you'll enjoy them more anyway! The only thing that you should cut out (if you'd like) is fast food (McDonald's, Burger King, KFC, etc.), sweets (chocolate, candy, chips, pop, etc.), and other junk food (soft drinks, burgers, soft serves, etc.) Fast food and sweets are not natural and are not healthy. Maccas soft serves are made from pig fat, KFC fries are fried in lard, and thick-shakes have pretty much no natural ingredients in them! Gross, right? It's all preservatives and additives. At the end of the day, you know what is good for you and what isn't.
Exercise
  1. Don't spend your days sitting on the couch watching TV! Get off your butt and exercise! Fast weight loss will only be achieved with diet and exercise.
  2. Work exercise into your lifestyle! It shouldn't be a chore! Little changes make a big difference, and will keep the weight from coming back. Walk or jog to school instead of driving. Run with your dog. Do crunches during commercial breaks on TV.Cycle with friends/family.
  3. Plan your week. Have 3 days where you do intense exercise like running or a class at the gym. The other 3 days, do low intensity exercise like a long walk. The other day is your day off.
  4. An exercise "session" should go for about 30 minutes to an hour. You should burn around 400 calories in a high intensity workout session. If you aren't sweating while doing a high intensity workout, you're not working hard enough. You're working hard enough if you're sweating profusely, breathless (not the whole time, but a good part of the time), and when you're done you can drink lots of water with no effort because you need it that badly.
  5. Do some weight training. Muscles burn calories by just being there. The more muscles you have, the faster you'll lose weight.
  6. Stretch! Always, always, always stretch before and after you exercise. It's really hard to lose weight when you're injured. Stretching also helps your growing muscles not to bunch up so you might look like a weight lifter. If you did stretch right, it would have an effect of a ballerina.

Video


How To Lose Weight. Follow these steps to be able to feel great and have lots of energy. Eat plenty of vegetables, nuts, grains & water. Burn more calories than you eat.

Tips

  • Teens shouldn't have to worry about their weight unless they are overweight or obese.
  • If you worry about your weight you should speak to your doctor for help.
  • Try to avoid eating after 7 PM. This gives your body time to digest the food.
  • Stop adding sugar and salt to your food unless it's absolutely necessary.
  • You can't lose weight off one particular spot. Doing more sit-ups will not give you a flat stomach. It will just build muscles in that area. You will lose weight off the parts of your body that you are genetically designed to lose.
  • Eat 3 slim meals and 2 slim snacks "not" fattening things (or even better; 5 small/slim meals) a day to keep your metabolism in fat-burning mode.
  • Eat breakfast. If you're not hungry in the mornings or if it makes you feel sick, only have a little bit and build up to more after a few days. Breakfast kick-starts your metabolism, and therefore your weight loss. You must eat enough to keep from going into starvation mode while turning up metabolism to lose weight.
  • This is not a fad diet, this is a way of eating for life. Once you're at your goal weight, you can tone down the intense-exercise a tad, but don't stop or metabolism rates will fall.
  • Weigh yourself once a week and keep track of your progress. If you weight disappoints you too much -- then you can check it the next day or two to see how weight varies from day to day.
  • Go to your local thrift shop and get some 80's aerobics videos. The outfits are incredibly hilarious but the workouts are great.
  • Make a list of stuff you can do when you feel like eating but you shouldn't because you're really not hungry.
  • Eat before you go out and don't take enough money to buy food while you're out.
  • Cut out the sugars (no hard/chewy candies, or chocolates pastries/cookies) to avoid your gaining the next 5 pounds.
  • Buy a calorie counter book; the ones that have all the foods and what their calories are. Counting calories can be incredibly detailed, but the book has some great information at the start of the book, or Use an online source like caloriecount.com, as an alternative to an actual book.
  • Consume about 1800 to 2400 calories per day, depending on how much exercise you do. Avoid starving.
  • Get some suitable shoes for your exercise.
  • Buy a dress or a pair of jeans that are too small - now you have something to work towards.
  • Avoid buying the problem foods. If you like sugary foods or don't really eat "healthy", don't keep a supply of such junk food. But make some changes and instead of just immediately cutting them out of your diet, eat them in smaller and smaller portions. Try to see whether you can eat small, low sugar and low fat portions, and slowly cut them out of your diet. Replace them with fresh fruits, salad, cucumber, zucchinis, carrot sticks, etc.
  • Don't eat out of boredom. Find something else to do; like exercise.
  • Drink water or non-sugared tea. You may also want to consider adding plain lemon, limes, or crystal light packets (artificially sweetened mixes) to water, if you do not like the taste of water.
  • Read "Chew On This" or "Fast Food Nation." You'll never eat junk food again.
  • Listen to your body, it can tell you what it needs (thirst=water, hunger=slim snack) and when it wants you to stop packing in junk, or when you're full. Don't eat out of habit or boredom.
  • Get very good at saying no when people (or your own appetite) offer you food that will sabotage your diet. Think of saying, "No!" as a healthier lifestyle choice. That should inspire you to take care of your body. Feed it only when needed.
  • Try chewing sugar-free gum when you get a craving. Many companies are starting to come out with food-flavored gum that really helps to throw a curve in your craving.
  • Link exercise with relaxation. If you are stressed or feeling badly about yourself, go on a long walk or go for a swim instead of crashing and eating a high calorie, non-nutritious/fattening snack.
    • Fitness will pay off in the long run, and it will actually make you feel much better/more satisfied than eating the bad fatty/sugary foods.

Warnings

  • If you are seriously overweight, you should see a doctor immediately. This 'lifestyle plan' is only recommended for girls wanting to lose 10-15 pounds.
  • Don't expect to lose more than a kilo (2.2 pounds) a week. Any more than that is unhealthy. Having said that, you might just get a lucky week and lose 3 kilos. The next week you might not lose any. Weight loss is unpredictable and very hard.
  • Weight does not all come from body fat, muscle adds in weight as well. Starving yourself will weaken your muscles and destroy/lower your metabolism, thus making you even more unhealthy. Once you come to your senses, stop starving yourself, it will take awhile for your metabolism to recover. Starvation means you would put on a lot of weight very easily when start eating normally for maintenance (when metabolism is lowered your body thinks it is going to die and defends itself by putting on weight at every opportunity).
  • Puberty will cause you to gain weight, this is perfectly normal. Don't expect to look like a 12 year old when you're 15. Curves are a beautiful thing.
  • Consult a doctor before starting a diet; doctors will help you to choose the appropriate diet for your situation.
  • Never try to lose weight too quickly. You'll just end up regaining all the lost weight.
  • Do not get pills. Also everyone goes through a chubby phase it is just a part of growing up!

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