how can i lose some weight?

Answer 1

Pain-free weight loss? Since many of us see losing weight as an endless effort to cram in workouts while doing without our favorite foods, it may seem as if there's nothing painless about it.

Painless weight loss tip: Eat as a family and lose weight
Lightening the foods you love is easy
Can you fidget your way to fitness?
The truth is that, while eating healthier and slipping in exercise takes some work, it doesn't require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch.

WebMD spoke to weight loss experts and ordinary people who have figured out relatively painless ways to lose weight or keep it off. Here are their top 10 tips on how to lose weight without trying too hard.

1. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese. And when you garnish low-fat crackers or low-fat ice cream with your favorite toppers, who notices the missing calories?

The key is to look for lighter versions of any product that contains fat or sugar, says the WebMD Weight Loss Clinic's "Recipe Doctor" Elaine Magee, MPH, RD, author of Fry Light, Fry Right! She recommends shopping for light sour cream, mayonnaise, and salad dressings; less-sugar preserves; and unsweetened frozen fruit.

And lighten up by switching to diet soda or light beer, or by adding a spritz of seltzer to your wine. Hate low-cal drinks? Try mixing your favorite beverages with a splash of a low-cal option, then increase the ratio as your taste buds adjust.

2. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," says David Anthony, an information technology consultant from Atlanta. "We've been known to split a dessert, even a pint of beer."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When people come in together they're more apt to encourage one another," says Lorinda Naegle, manager of a Curves gym in Oregon, which, like many fitness centers, offers 2-for-1 membership specials.

Half the cost, twice the motivation -- a steal of a deal.

3. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. The trick to enjoying a workout is to "never call it working out," says Atlanta information technology consultant Brian LaRose.

For example, "Most folks enjoy sex without the idea that it may be a good calorie burner," says LaRose, and yet, among other things, sex can be a great workout.

So burn calories, invigorate your muscles, and lose weight by beachcombing, shooting hoops, riding bikes, grass-skiing, snow-shoeing, hiking, playing Frisbee, or even enjoying sex. After all, a rose by any other name ...

4. Add, Don't Subtract

Try adding foods to your diet instead of subtracting them. Go for healthy goodies like summer-fresh fruit and garden-crisp veggies. And be sure to select things you love, like deep-red cherries or crunchy snow peas.

Then slip those favorite fruits into your bag lunch, your breakfast cereal, and your afternoon snack; add the veggies into stews and sauces, and as a complement to lean meals.

Focus on these delicious additions and you just may find yourself subtracting a junk food standby simply because you're enjoying your new, healthier favorites.

5. Go Walk-About

Writer Carol Schmidt says healthier meals, the support of her partner, and walking were all key factors in her 150-pound weight loss.

Of course "living in a city designed for walking is a great help," says the resident of San Miguel de Allende, Mexico. "When we lived in Phoenix … we put 40,000 miles a year on the car."

Now instead of driving everywhere, the pair does their shopping on foot, getting in two to seven miles a day. And the car? It's lucky to see a few thousand miles a year.

Even if your city isn't as convenient as San Miguel, try these tips for slipping in more steps:

Do your shopping locally.
Trade your power mower for a push version.
Park your car at the back of the lot.
Sweep the drive instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Enjoy a post-dinner stroll.
6. Tune In, Tone Up

As part of its Go Red for Women campaign, the American Heart Association (AHA) recommends toning up while you tune in to your favorite TV shows.

There are lots of ways to do this, says Nieca Goldberg, MD, AHA spokesperson and chief of women's cardiac care at Lenox Hill Hospital in New York.

"Dance to the music" when you tune in to programs "like American Idol or your favorite music show," says Goldberg, Or get fired (up!) practicing "your cardio boxing while watching The Apprentice."

Slip in a little strength training by lifting sodas instead of drinking them. "Use those cans or bottles as hand weights for bicep curls," says Goldberg. Or do triceps dips from the edge of the couch.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

7. Skip a Meal (Out):

It's so tempting to grab a restaurant meal for lunch. But if the maître d' knows your name, you may be packing on more pounds than you realize.

"If someone else was paying, I was going," says LaRose. He was just fine with that until one day a good friend patted his stomach and said, "I see you're gainfully employed."

That's when LaRose realized just how many calories were coming from those high-caliber -- and high-fat -- lunches out. "Now I just say no," he says.

If you can't say no to every business lunch, try saying yes to wiser choices, like grilled chicken, roasted summer vegetables, or an appetizer as an entree.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

"A lot of eating is psychological," says Don R. Powell, PhD, president of the American Institute for Preventive Medicine, which provides health and wellness guides to hospitals, insurance agencies, and HMOs.

While a small portion served on a large plate can leave you craving more, a smaller plate gives the visual cue that you already have more.

Basically "you're tricking yourself into being satisfied with less," says Powell. "You simply won't put as much food on a smaller plate."

And don't forget smaller bowls, cups, and spoons. Try savoring a bowl of ice cream with a baby spoon, recommends Powell. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "When I'm not busy, I eat more than I need," says Florida inventor Kenneth Fry.

His answer: take a break from the magazines and TV shows that so often showcase tempting treats, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, organize a hike, or take a class.

The key: have a life outside of weight loss.

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off can be easier than taking it off.

That's the result reported by The National Weight Control Registry. In a study of 784 people who had all lost and kept off at least 30 pounds, nearly half -- 42% -- reported that maintaining their weight loss was easier than the loss itself.

So if you crave the results reported by these successful "losers" -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

INCREASE YOUR METABOLISM BY 25% AT EVERY MEAL!

This new high-energy plan will also reduce your risk of cancer and heart disease

Protein is the buzzword among nutritionists today. But not all protein diets have received praise from the medical establishment. This one, created by Dr. Carlon Colker, an attending physician at Yale University Greenwich Hospital, has. It different from other popular high-protein diets as it focuses not only on your diet composition (the amount of protein, carbohydrates and fats), but also on the types of foods you eat and the timing of your meals.

Dr. Colker has been studying the effects of protein on the body for more than 20 years. His plan, called the Greenwich Diet, has helped hundreds of his patients lose weight permanently. Thanks to complete sources of protein (such as eggs and whey) and high-fiber vegetables, it will boost your metabolic rate by up to 25 percent at every meal and cut your cancer risk. In addition, the diet limits most of your calorie intake to the early part of the day, forcing your body to turn every morsel of food into energy. Plus, restricting your fat intake to only omega-3 and ? sources (such as fish and olive oils) boosts your heart health.

Dr. Colker program varies depending on whether you are an exerciser or a non-exerciser (an exerciser requires more calories). Therefore, you need to assess your activity level by taking the quiz on page 28. But before you turn the page, read how the Greenwich Diet works, right.

The Greenwich Diet is different for you depending on how active you are. The reason, says Dr. Colker, is that when you exercise, your body naturally requires more energy, in the form of calories. But even if you consider yourself quite activeoing all you doou still may not be considered an exerciser, according to Dr. Colker. The quiz below will help you determine where you stand.

STEP 1 ?DETERMINE YOUR ACTIVITY LEVEL

1. I make a point of exercising at the gym:
A Never
B At leas three times a week


If you answered


A go to question 4
B go to question 2
2. When I at the gym, I usually spend at least:


A 30 minutes
B 1 hour or more
If you answered
A go to question 4
B go to question 3


3. I spend ____ on cardiovascular activities
A half the time
B more than half the time


If you answered


A give yourself 5 points
B give yourself 10 points
Go to question 4


4. When I not at the gym, I get my exercise:
A In the garden, running after my kids, doing errands
B Walking, running, bicycling or roller-blading
C Lifting weights, doing yoga or another weight-bearing exercise


If you answered


A give yourself 5 points
B give yourself 10 points
C give yourself 5 points


Go to question 5


5. Whether I at the gym or not, I make sure to get at least 20 minutes of serious


exercise three days a week


A True
B False


If you answered


A give yourself 10 points
B give yourself 0 points


WHAT YOUR SCORE MEANS


If you scored 10 or fewer points, youe a non-exerciser.

Even though you may be running around the town with the kids every afternoon, youe not considered an exerciser unless you get the recommended hour of sustained cardiovascular exercise weekly. For this reason, it necessary to keep your calorie intake to a minimum.

?Follow the basic meal at right. Continue the basic plan for as long as you like, and remember to follow Dr. Colker success strategies.

If you scored 15 or more points, youe an exerciser.

Good for you! Regular cardiovascular and/or strength-training exercise is an excellent habit you should continue, even while youe on this plan. But make sure you get the added nutrition your body needs, or youl suffer a metabolic setback.

?Follow the basic meal plan at right, plus enjoy a second whey protein shake after dinner. Continue the plan for as long as you like, and follow Dr. Colker success strategies.

STEP 2 ?FILL UP ON YOUR 5+ DAILY MEALS?/FONT>

Breakfast

3 large eggs, prepared any way (no butter)
2 cups steamed veggies
1 Tbs. Parmesan cheese, salsa or other seasoning
16 oz. Water
Multivitamin*
Essential fatty acid supplement*


*For more information, see success strategies

Snack

1 pkg. Whey protein meal replacement shake, prepared as pkg. directs 8 oz. water

Lunch

4 oz. lean beef/fish/poultry
1 cup steamed veggies
2 cups mixed green salad
16 oz. water


Snack

1 pkg. whey protein meal replacement shake, prepared as pkg. directs 8 oz. water

Dinner

3 oz. lean beef/fish/poultry
1 cup steamed veggies
2 cups mixed green salad
16 oz. water


Snack (for exercisers only)

1 pkg. whey protein meal replacement shake, prepared as pkg. directs

and follow Dr. Colker success strategies

1. Take a multivitamin with at least 100% of the RDA for calcium and vitamins A, B-complex, C, D and E daily to ensure your body gets all the nutrition it needs.
2. In addition, take a 1,000mg essential fatty acid supplement containing EPA and DHA daily. These omega-3 fats are especially important if you don eat a lot of fish.
3. Always have at least 2 servings of whey protein daily. (For information on buying whey protein powder, see ee here to help you, below).
4. Space your five to six daily meals (remember: exercisers get one extra shake daily) every 1-1/2 to 2-1/2 hours apart to allow for proper digestion and nutrient absorption.
5. Use olive oil as your staple cooking oil. It a great source of omega-9 fatty acids, which are very good for your heart.
6. Avoid ham, pork and bacon. Theye loaded with saturated fat, which offers no health benefits.
7. Avoid eating after dinner. Youl store fewer calories as fat.
8. Avoid eating carbohydrates like corn, bread, potatoes, pasta and rice. Instead, stick to high-fiber veggies for your carbs.

Check out Dr. Colker book, The Greenwich Diet (Advanced Research Press, 2000) for more information on how this diet works. For information on finding whey protein meal replacement powder, please go to our website at ffwmarket.com, or write to us at First for Women; Well-being; 270 Sylvan Avenue; Englewood Cliffs, NJ 07632.

HOW THE GREENWICH DIET GIVES YOU LASTING WEIGHT LOSS AND RADIANT HEALTH Choosing the right types of proteins, carbs and fats is the key to success

Complete proteins boost metabolism and cut cravings

Eating always raises your metabolism, but while carbohydrates and fats raise it by only 10 percent, protein raises it by as much as 25 percent. But not all proteins will be this effective; it only complete proteins like lean meat, eggs, poultry and fish that will do the trick. Another superstar is whey protein. Laboratory studies have shown that whey protein, available as a powder in health-food stores, reduces the incidence of cancer and increases life span. Protein also reduces cravings because it takes longer to digest.

Good sources: Whey protein powder (available at most health-food stores), eggs, skim milk, lean steak, chicken breast and fish.

High fiber carbs beat cravings and prevent cancer

All sugars, vegetables and starches are carbohydrates. But the carbs found in many snack foods, sweets, fruit and fruit juices are absorbed quickly into the bloodstream, causing a rapid rise in blood sugar and triggering fat storage. Starches do the same thing. But high-fiber vegetables take longer to digest, so they prevent blood-sugar highs and cut cravings. Plus, their antioxidant power prevents cancer.

Good sources: artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, kale, lettuce, onions, peppers and radishes.

Omega-3 and ? fats protect your heart

Two healthy fatsmega ? and omega-9elp reduce blood clotting, enhance efficient digestion and lower blood pressure and triglyceride levels. But another fat, omega-6 (found in corn, safflower and peanut oils), is not so heart-healthy. In fact, Dr. Colker speculates that America high consumption of mega-6 has caused a deficiency in 3 and 9, and that this may be behind the national trend toward poor heart health. Another source of harm is our reliance on direct sources of animal fats (butter, lard, etc.), which contribute to heart disease. The Greenwich Diet emphasizes omega-3 and ? and restricts your intake of omega-6 and animal fats.

Good sources: Olive oil and other vegetable oils (except corn, safflower and peanut).

Early day calories prevent fat storage and boost energy

One of the reasons the Greenwich Diet works so well at helping you keep slim is that it requires you to eat most of your calories earlier in the day. As youl notice in the basic diet plan, with each successive main meal, your calorie intake decreases. This prevents your body from storing the food you eat as fat. Instead every morsel of food is used to produce energy.

Best times to eat: Early in the morning, afternoon and evening. Always give yourself three hours after eating your final meal before going to bed.

Answer 2

The quickest way isn't always the best way or the right way for you. Here are 3 different approaches that work:

1) The quickest by far is surgery, of course. Liposuction is fast and works wonders- but actual stomach reductions (stapling, bypass etc) have not only been proven effective for weightloss but also in reducing the chances you'll develop adult onset diabetes.

2) Next fastest is to eat a diet of 80% natural fats and 20% protein, in 5 small portions, with a target of 1000 calories a day. This is like eating a 2 oz bag of macadamia nuts, or 2 oz of egg salad or tuna salad as a complete meal, every meal. It works- and for any significant amount of weight it's better than starvation. More importantly the high fat content of the diet ensures that your body continues to produce the hormones you need to retain muscle tissue- so you lose fat pounds and not muscle pounds.

3) Probably the best long term solution to lose weight and improve your health is to follow a light excercise routine several times per week, and to eat a diet that is high in fiber and has a low glycemic index (that is- eat foods that are low in processed sugar and grains, preferring when you eat carbohydrates to try whole grains and natural sugars).

Answer 3

I found the book to be very informative and easy to read.

I've lost 17 pounds in 12 days, I'm just concerned that I'm losing too much weight, too quickly. I will admit I haven't followed the guide exactly. I'm not sticking perfectly to the listed foods and meal plans (but mostly) and doing very little exercise, but the weight keeps flying off.

It clearly works and if I'd followed it exactly I think it would scare the living daylights out of me because of the amount that I'd lose. So thanks again for the information. I've never purchased anything like this before because they are usually full of trash, but 3WD has been a pleasant surprise.

Get started today!

Answer 4

Watch your portion sizes. The portion sizes have nearly tripled in the last 50 years.
Everything in moderation. It's okay to have some ice cream every now and then, but not every day.
Exercise at least 30 minutes 5 days a week. Make sure to include both cardio (which will improve your heart and lung function aka cardiovascular system) and weight training. Weight training helps to build more muscle, and if you have more muscle, you burn more fat.
Make sure to get the recommended 7 hours of sleep each night. Not sleeping enough can slow down your metabolism. Lack of sleep also makes you hungry, and you eat more for the extra energy you are missing from not sleeping enough!
Eat non-processed foods. When you go to the grocery store, stick to the outside perimeters-produce, meat, dairy, seafood.

Answer 5

Do a search for an "Exchange Diet". It will give you a choice of the number of calories you want to eat each day, and how to choose the proper foods. It's just and all around good moderate diet plan and easy to do once you get started.

Moderate exercise will help you also. you don't have to run hours or be at the gym all day long. Studies show your body will get enough exercise by doing something aerobic 30 minutes a day (like walking) even if you break it up in 3, 10 minute sessions. Good luck!

Answer 6

Your workout clothes do more than make you look good: wearing the right material can also increase the efficiency of your sweat sesh . Best fitness wear you can find it on Buy online Fashion and Fitness Clothes from Alanic . I use the same.

* Stand tall with feet hip-width apart. Place hands on your hips or hold weights, and take a controlled step forward with your right leg.

* Keeping your spine tall, lower your body until your front leg and back leg form a 90-degree angle.

* Pause, then bring your right leg home to start.

* Now do the other side by stepping forward with your left leg.

* Repeat 10 times on each side. Do a total of 3 sets.

HAPPY WORKOUT !!

Answer 7

Well youre going to have to start counting calories sadly. Eat anything (except fatty foods) and eat 500 calories for breakfast, 300 for lunch, and 500 at dinner, and 200 for a small snack. Exercise on a machiene untill you burn about 200 or more calories. Eat at subway alot. GOOD LUCK!

Answer 8

ride a bike built for two for 12

Answer 9

Luckly this is a great solution for premature ejaculation http://EndPrematureEjaculation.enle.info/?y43i

A guy always cums fast when its their first time. and especially if he's been waiting for a long time. Guys are erect at least 5 times a day so what I would do is some foreplay until he ejaculates or the both of you for that matter its not fair that he has orgasms and you don't so get him to do you first and then once you finish he will be more than ready for his orgasm. then use a condom because that cuts down the sensations for him if he feels he is about to come prematurely then tell him to come out and do some more foreplay on you so he has time to calm down. the condom should work but if you want a baby tell him to take the condom of before ejaculation and then finish in you. the longer you wait to make him come with foreplay the quiker it will be because he has to get it out of him.

He also does need time because you are the only one he has been with so once he gets used to it, you can really enjoy it once he gets his techniques down pat. Tell him what you like. Get some books and videos also until you both are experienced. Or you could even have a quickie in the morning, when you get home and then at night. he will diffently last longer because his mind has been free twice already. You get on top of him and you control the situation. Also my boyfriend tells me that he thinks about none sexual things for a while to help control him, tell him to think about a sport or something that calms him. If that doesn't work then just do IT over until you are satisfied

Answer 10

Prepare your own lunch people who prepare own lunch and eat will lose weight

Answer 11

crank your ipod as you walk at 3 5 mph for 23 minutes