Losing Weight: 3 Tips

hi russo here are my five tips: 1.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. 2.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. 3.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. 4.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. 5.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.

You have some really great tips! I think that many people forget that calories are important in order to function and keep your metabolism up! A food journal was definitely a huge help for me! I think my 3 tips (that are different from yours!) would be: 1. Set realistic goals. 10 pounds in 2 weeks isnt realistic - you will just be setting yourself up for disappointment 2. Use more than 1 way to measure your progress. You may not see the number on the scale go down one week, but you may have lost some fat around your thigh! Having multiple ways to measure your progress will keep you from being disappointed when the number on the scale doesnt move. 3. Find a buddy to help you! It doesnt have to be someone you can work out with. It doesnt even have to be a person you physically see. Find someone you can share with about your journey that will encourage you and give you advice when needed.

Great tips there! people are there to de motivate, never allow them succeed. My tips would be: 1. Eat healthy, exercise, burn out the calories, in short adopt a healthy life style 2. Do not procrastinate - that's one thing that makes us go slow 3. Love things you are doing. Love and enjoy the health regime.

The third tip is the most important and is also the most difficult to accomplish. I actually tried this for a few months but I soon found out that I keep on missing meals and on days so I just stopped and focused on how many calories a day I consume. I do believe that in order to lose weight, proper diet is not enough. You also have to exercise. It's very important to have a cardio exercise at least 20 minutes a day and then to tone your muscles at least every other day. The best tip I could probably offer is simply: drink tons of water. You need water to keep your body healthy - boost your resistance and help your digestion. You need it to function mentally and physically well. You definitely need it to help your muscles recover after working out. Water also has ZERO calories so you can drink as much as you want. Most of the time, people mistake their thirst for hunger so they grab a bite instead of drinking. Because of these, it's best if you drink water first if you're feeling hungry. Thanks for the response on my discussion :)

Thank you for share this tips with us.I always do many things to lose my weight but it is not success.I will try your tips and exercise more to lose my weight.Sometimes i also get other tips for lose weight in internet too.Have a nice day.

Three tips: 1. Eat in small portion. You can eat every three hours. 2. Eat slowly because I read that when we are eating transmission of message in our brain that we are full is usually delay by a few minutes. So eating slowly will somehow commensurate for the time delay 3. Eat food rich in fiber

Great tips. Mine are pretty similar to what you and others have posted. Have someone who supports you - its better if they are dieting too. Food jounrals help alot weighing isnt the only way to gauge weight loss - judge also by the fit of your clothing have a treat once in a while totally deprieving yourself will result in a pigout.

Ys the tips which you gave i am sure they do wokr, even i try to kep a track of what i eat.many times i end up eating wrong things but i am thinking of starting it again once more time. and keep it serious i hope i get it right, i am trying out sibutramine pills these days..it needs less caloried food and also makes you feel less hungry.

yes and i am one of those people. i like to keep fit but the problem is i always go astray and end up, eating a lot and what i really have to do is diet eat just the right amount for me. and making a journal is not really my thing. because still i know i cannot do what i am planning for my life. to stay fit and lose weight. thanks friend jhelai

My three tips in Losing weight... 1. Sleep well - its important to have enough sleep.. Because lack of sleep will tend you to get hungry a lot. More foods more fats.. Do i make sense.. its also important to sleep in the proper time. sleeping very late and waking on lunch time is not healthy to.. because it will uset your eating habits.. 2. Have daily full body exercise - What i mean are exercise like jogging, running, jumping rope, sports like basketball, volleyball, badminton etc. These exercises target almost the whole body part which is important in losing weight, cause fats are distributed all over the body and should lose it distributely. 3. Don't eat like a pig - Lessen your meal. Its better to eat a lot of little meala than having to eat in one sitting and skipping your other meals. I also recommend to lessen our rice and avoid sitting in long hours to try to trim that fatty belly.